Cholesterol is a waxy substance found in the body. Your body requires some cholesterol, but too much may contribute to heart disease. Excess cholesterol sticks to your arteries, hardens and forms plaque. Too much plaque slows circulation and may even block blood flow. There are no signs and symptoms of high-cholesterol; a blood test is the only way to determine if you are suffering from the condition, before complications occur. Though cholesterol-lowering medications are available, many natural treatments including dietary and lifestyle changes will also lower your cholesterol.
Fiber
Increasing your daily fiber intake can help lower your cholesterol. Fiber absorbs cholesterol and fat from food. You will feel full longer when consuming fiber-rich foods and this can help you avoid high-fat snack foods. Most Americans do not consume the recommended daily amount of fiber of 32 g, according to the National Fiber Council. In fact, most Americans receive about 50 percent of the recommended daily fiber intake. Good sources of fiber include fruits and vegetables, as well as nuts, whole grains and legumes. Walnuts are a rich source of fiber and contain cholesterol-lowering properties. They are also rich in omega-3 fatty acids and antioxidants.
Active Lifestyle
Participating in physical activity and daily exercise can also help lower your cholesterol naturally. Avoid living a sedentary lifestyle, which contributes to high levels of cholesterol and heart disease. According to Penn State University, people who change their diets to lower cholesterol often only see results when an exercise program is also implemented. Aim for 30 minutes or more of exercise per day. Begin your program slowly if you have been extremely sedentary. Keep your body moving at home by washing your car, cleaning windows or mowing the lawn. Additional activities, such as jumping rope or a quick game of badminton in the backyard, can increase your activity levels.
Natural Supplements
You may explore different natural supplements to lower your cholesterol levels. However, there is still much research necessary to determine the effectiveness and safety of supplements. The FDA does not regulate supplements. According to Penn State University, garlic, policosonol and red yeast rice are commonly taken to reduce cholesterol levels; however, all three supplements show no significant cholesterol-lowering effects. Red yeast rice may even contain prescription medications that can harm the body. Discuss all natural supplements with your doctor to avoid serious health complications.
