High cholesterol is a major factor in the nationwide epidemic of cardiovascular disease that is costing millions of dollars and hundreds of thousands of lives each year. More than 102 million Americans had high cholesterol levels in 2010, and it cost about $500 billion in health-care and associated expenditures, according to the U.S. Department of Health and Human Services. Lower your cholesterol quickly and naturally to reduce your risk for heart disease.
Weight
MayoClinic.com states that you can lower your cholesterol by losing just 5 or 10 lbs. Exercise for a half-hour a day five days a week to lose weight. You will also increase your HDL -- high-density lipoprotein -- after two months of starting this new exercise regime. HDL reduces the amount of unhealthy cholesterol in your bloodstream.
Smoking
Stop smoking to immediately reduce cholesterol. Cigarettes have a negative effect on HDL. There are other benefits to your heart when you quit smoking. Your blood pressure improves within 20 minutes after your last cigarette, and your risk for heart disease begins to decrease within 24 hours of quitting.
Fat
A healthy diet will lower cholesterol quickly and naturally. A diet high in saturated fat and dietary cholesterol is the main reason for high levels of cholesterol in the blood. Reduce the amount of animal products you consume, such as meat, eggs, whole milk and regular cheese. Replace eggs with egg substitutes or egg whites. Use tub margarines fortified with plant stanols, instead of butter, to lower cholesterol. Substitute shortening, which contains unhealthy trans fats, with olive and canola oils, which promote HDL.
Fiber
Increase the amount of fiber in your diet. Soluble fiber, the kind that is found in bananas and oatmeal, reduces blood cholesterol levels. Insoluble fiber, or roughage, adds bulk to a healthy meal so that you are less tempted to snack on unhealthy treats. Nutrients found in whole-grain foods are beneficial to heart health.
Omega-3
Eat fish twice a week. Cold-water fish, like salmon and mackerel, contain omega-3 fatty acids, which are beneficial to your HDL level. If you're not a fan of fish, you can take omega-3 supplements, which are widely available without prescription. Ground flaxseed also contains small amounts of omega-3.
Alcohol
Drink alcohol in moderation. Some diets, including the heart-healthy Mediterranean diet, suggest drinking small amounts of wine as a way to increase HDL. The benefit to your HDL, however, may not be substantial enough to overcome the negative effect alcohol has on total cholesterol levels.
