If you have high cholesterol, a number of medications are readily available to help you lower it. Some of the most commonly prescribed are statins, according to MayoClinic.com. These drugs work by reducing the amount of cholesterol the liver produces. As with most drugs, however, statins have side effects. For this reason, you may choose alternative methods of reducing your cholesterol levels. This is possible for some people who are diligent and serious about their health. It is important to keep in mind that while lifestyle changes can be effective, they should not supersede the medical opinion of your doctor.
Step 1
Participate in some form of aerobic exercise daily. The Cleveland Clinic explains that participating in aerobic exercise for 30 minutes five times a week helps increase your HDL, or good cholesterol. This, in turn, helps reduce your bad cholesterol, as the HDL transports excess cholesterol away from the arteries and out of the body. Brisk walking is one of the best types of exercise, but you should always seek the advice of your doctor before beginning any type of exercise.
Step 2
Think twice about your weight. Excess weight is a contributing factor for higher levels of cholesterol, according to both the Cleveland Clinic and MayoClinic.com. A weight loss of 5 to 10 lbs. can make a difference. Your doctor can help you find the best weight loss program to fit your needs.
Step 3
Increase your soluble fiber intake. Soluble fiber absorbs may help lower your LDL, or bad cholesterol, according to the Cleveland Clinic. It absorbs the cholesterol in your bloodstream before it has the opportunity to attach itself to the walls of your arteries. The Cleveland Clinic also recommends consuming 1 to 2 grams of oatmeal, blueberries, apples, raspberries, cabbage, beans or peas daily which can reduce your LDL by as much as 1 percent.
Step 4
Change your eating habits. Swap high-fat foods, such as pastries and and chips, for fresh fruits and vegetables. These foods are full of trans fats and cholesterol. Saturated fats, which are found in animal products such as organ and red meats, are another source of cholesterol in your diet. To reduce or eliminate it, consume lean poultry or fish instead. In addition, be sure to limit your daily cholesterol consumption to 200mg per day. MayoClinic.com adds that saturated fats should not comprise more than 7 percent of your daily caloric intake.
Step 5
Look for plant sterols and stanols. Plant sterols and stanols are natural substances that certain foods like margarine, yogurt and orange juice are now fortified with. The Cleveland Clinic recommends consuming these substances daily to see an effective reduction in your LDL cholesterol.
