Cholesterol is a fatty compound needed by the body's cells. It is either made by the liver or consumed as part of your diet. Cholesterol travels in the blood in a complex with protein, called a lipoprotein. When blood levels of lipoproteins are too high, extra lipoprotein may form fatty deposits called plaque inside blood vessels. Plaque lessens the diameter of the vessels, interferes with blood flow, and raises the risk of coronary artery disease, heart attack and stroke. Statin drugs are ofter prescribed for high cholesterol. However, the American Heart Association lists several strategies to lower blood cholesterol without use of drugs. If you're considering looking for an alternative to a statin to lower your cholesterol, however, get your doctor's advice.
Soluble Fiber
A high-fiber diet rich in fruit, vegetables and whole grain foods is a healthy diet. It can help with irregularity, obesity and other disorders. In addition, including lots of soluble fiber in your diet may lower low-density lipoprotein or LDL, the bad cholesterol associated with heart disease. The American Heart Association lists oats and oatmeal, beans, peas, rice bran, barley, citrus fruits and strawberries as food that are high in soluble fiber. Fiber should be added to the diet gradually, to avoid side effects such as gas and bloating.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids obtained from food. They are polyunsaturated and very healthy additions to the diet. They also help lower blood levels of cholesterol and of trigylcerides, another type of fat. They may slow the rate of plaque deposition in arteries, according to the American Heart Association, and lower the risk of heart disease. Cold-water fish such as tuna and salmon are excellent sources of these fatty acids, as are green leafy vegetables and flaxseed oils. Fish oil supplements are also available and may be taken after consulting your doctor for proper dosage.
Exercise
Moderate physical activity can reduce the overall levels of blood cholesterol, according to MayoClinic.com. Exercise also helps raise the levels of high-density lipoprotein or HDL, the good cholesterol. Any increase in exercise may be beneficial, but the American Heart Association recommends starting with walking and working up to more strenuous exercise for about 30 minutes each day. You should always consult a doctor to develop an exercise plan that is appropriate for you.
References
- American Heart Association: Fish and Omega-3 Fatty Acids
- American Heart Association: Why Cholesterol Matters
- American Heart Association: Whole Grains and Fiber
- Medline Plus: Omega-3 Fatty Acids
- American Heart Association: Prevention and Treatment of High Cholesterol
- MayoClinic.com: Top 5 Lifestyle Changes to Reduce Cholesterol
