The main goal of cholesterol-lowering treatment is to lower your low-density lipoprotein, or LDL, level enough to reduce your risk for having a heart attack or heart disease. Almost everyone can get health benefits from LDL cholesterol that is lower than 160 to 190 milligrams per deciliter, or mg/dL. There are two main ways to lower your cholesterol to lower your risk, and they include lifestyle changes or drug therapy. Lifestyle changes are a natural way to lower cholesterol.
Diet
A diet rich in soluble fiber and low in saturated and trans fats can help lower cholesterol levels. High-fiber foods such as oatmeal, oat bran and other high soluble-fiber foods help reduce LDL cholesterol levels. Soluble fiber is also found in such foods as kidney beans, apples, pears, barley and prunes. Eating fatty fish such as mackerel, lake trout, salmon, sardines, albacore tuna and halibut also has heart-healthy benefits because of its high levels of omega-3 fatty acids, which can reduce your cholesterol. Small amounts of omega-3 fatty acids are also found in ground flaxseed or canola oil. Polyunsaturated fatty acids found in walnuts, almonds and other nuts can reduce blood cholesterol. Cholesterol-lowering foods, such as margarines that contain plant sterol or stanol esters that can help lower LDL cholesterol. Olive oil contains antioxidants that can lower your "bad" LDL cholesterol but leave your "good" HDL cholesterol unchanged. Limit saturated fats, like those in meat, full-fat dairy products and some oils. Also avoid trans fats that are sometimes found in margarines, cookies, crackers and cakes. Limit alcohol consumption. If you choose to drink, do so in moderation.
Exercise and Weight Management
The American Heart Association recommends at least 30 minutes of moderate-intensity physical activity most days of the week. Physical activity can also help with weight loss. Losing weight if you are overweight can can help raise HDL levels and lower LDL levels, and is especially important for those with elevated triglyceride levels and reduced HDL levels who are overweight with a large waist circumference. According to MayoClinic.com, losing as few as 5 to 10 lbs. can help reduce cholesterol levels.
Avoid Tobacco
If you smoke and have elevated LDL and total cholesterol levels and a low HDL cholesterol level, you should quit. By quitting smoking, you can improve your HDL cholesterol levels. According to MayoClinic.com, within 24 hours of quitting smoking, your risk of a heart attack decreases. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked. As part of a healthy lifestyle, also avoid exposure to secondhand smoke.
