Cholesterol is a waxy substance that flows though the blood and is released from the liver. It is used for the formation of cells and the release of hormones. But when cholesterol levels become elevated, plaque can form in the arteries and cause a blockage. The end result of this can be a stroke or heart attack and in the worst of cases, it can be fatal. Statins are prescription drugs that are often prescribed for high cholesterol, but they can come with unwanted side effects. You can also lower your cholesterol by taking a natural approach.
Step 1
Eat more fish. Omega-3 fatty acids are beneficial fats that cannot be produced in the body but they are essential. According to the University of Maryland Medical Center, consuming this type of fat can help lower cholesterol levels. Find omega-3 fatty acids in cold water fish like salmon, herring, mackerel, tuna and halibut. It can also be found in walnuts and flax seeds.
Step 2
Clean up your diet. Consuming foods that are high in saturated fats, trans fats and cholesterol can increase your cholesterol levels. Deep fried foods, eggs, whole-fat dairy products, commercial baked goods and processed meats are all examples of foods that can contain some or all of these substances. Avoid all of these to help lower your cholesterol levels.
Step 3
Use olive oil on your salad. Olive oil is a type of monounsaturated fat that is similar to polyunsaturated in the fact that it can help reduce cholesterol levels. According to the Federal Drug Administration, 2 tablespoons of olive oil a day can help reduce your chances of suffering coronary heart disease. Use it on your salads or saute vegetables in it. Canola and peanut oil are also sources of monounsaturated fats.
Step 4
Lose excess weight. Being overweight or obese is a risk factor for high cholesterol. If you have excess weight, cut your daily intake by 500 calories to lose one pound of weight per week.
Step 5
Increase your fiber intake. Fiber is a non-digestible substance that comes in soluble and insoluble form. According to the Mayo Clinic, soluble fiber helps reduce the absorption of cholesterol in the intestines. Aim for 10 grams a day. You can get this fiber from beans, pears, oat bran, oatmeal and barley.
Step 6
Get more exercise. Exercise is known for many benefits to the body such as better joint range of motion, increased muscle mass and improved brain function. The American Heart Association recommends getting at least 30 minutes of exercise on most days of the week. This can help reduce cholesterol levels and also promote weight loss. Examples of exercises include running, biking, swimming, playing tennis, stair-stepping and weight training.
