According to MayoClinic.com, high cholesterol can increase your risk of heart disease. You may be able to lower your bad LDL cholesterol without drugs by making small lifestyle changes. If you are worried about your cholesterol levels, be sure to consult with your doctor to determine the best treatment for you. For some people, lifestyle changes are not enough and you may need medical help to lower your cholesterol.
Lose Excess Weight
The body mass index is a number that considers your height and weight to indicate whether you are in the normal weight range. You can use a BMI chart such as the one in the 2005 Dietary Guidelines to check your BMI. A BMI greater than 30 classifies you as obese. According to MayoClinic.com, someone who is obese can lower their cholesterol by losing weight. Dropping even a small amount of weight can benefit your cholesterol levels. You can reduce the calories that you eat by making small dietary changes, and increase the calories that you burn by increasing your physical activity. If you are at a healthy weight, the 2005 Dietary Guidelines for Americans suggests preventing gradual weight gain by monitoring your calories and exercising regularly.
Choose Healthy Foods
Avoid trans fats and saturated fats because they may increase your LDL levels. Trans fats are in partially hydrogenated oils, and they are the most dangerous kind of fat for your heart. MayoClinic.com notes that they are in many packaged snacks such as crackers and cookies. Saturated fats and cholesterol are in fatty animal foods such as red meat and full fat cheese or milk. To lower your LDL, choose healthier fats such as the monounsaturated fats in olive and peanut oils. Also, omega-3 polyunsaturated fats such as those in fatty fish, walnuts and flaxseed can lower your LDL. Fiber is another cholesterol-lowering nutrient. Fiber rich foods include whole grains, fruits and vegetables.
Adapt Healthy Habits
Adapting a healthier lifestyle can lower your cholesterol without using drugs. If you are a smoker, quit smoking to lower your LDL levels. If you want to quit, NetWellness provides some advice on how to motivate yourself and how to maintain your new smoke-free lifestyle. According to the University of Massachusetts Diabetes Network, you can lower your LDL cholesterol by increasing your physical activity. When starting an exercise program, first get your doctor's approval. Then you can find activities you enjoy and gradually build up to a goal of exercising for at least 30 minutes on most days of the week. If you increase your exercise and stop smoking, you may also get the benefit of higher good HDL cholesterol levels.
