Statins are a group of drugs doctors prescribe to help lower your cholesterol. They are the most commonly prescribed due to their efficacy and to the limited side effects that accompany them. It may be possible for you to lower your cholesterol without these drugs, though. Lifestyle and dietary changes are often the first line of defense in the battle against high cholesterol, but you must be willing to adhere to some changes and commit to your health to avoid the need for statins. If you are currently taking statins, do not stop taking them unless advised by your doctor to do so.
Step 1
Limit your intake of saturated fat. Red meat, whole fat dairy products and eggs are high in saturated fat and can increase your cholesterol. Choose skinless poultry, skim milk and egg substitutes to decrease this fat in your diet. Saturated fat should comprise no more than 10 percent of your total daily calories.
Step 2
Eliminate trans fats. Products containing hydrogenated or partially hydrogenated oil are a source of trans fats. The most common culprits include cookies, cakes, pastries and potato chips. Read your food labels; even if it says "trans-fat free," it may contain traces of these oils. Every little bit adds up over time.
Step 3
Consume more soluble fiber. This fiber, which is in fruits, vegetables and oatmeal, absorbs cholesterol in your intestines. The Cleveland Clinic points out that eating 1g to 2g per day can lower your LDL -- your bad cholesterol -- by 1 percent.
Step 4
Increase your physical activity. Exercise increases your HDL -- good cholesterol -- and lowers your LDL. Your HDL carries excess LDL away from your arteries and out of your body; the higher it is, the more effective it is. Exercise also strengthens your heart, helping to prevent heart disease. Aim for 30 to 60 minutes of moderate aerobic activity five days a week.
Step 5
Determine your target weight and work to reach it. Ask your doctor what your ideal weight is and take the necessary steps to reach it. The more you weigh, the higher your cholesterol is likely to be. Lowering your weight by 5 or 10 lbs. can make a difference.
Step 6
Find products fortified with sterols and stanols. Sterols and stanols are natural substances that absorb cholesterol in your body. Products such as yogurt, orange juice and margarine contain them; consuming 2g daily can lower your LDL by more than 10 percent, according to the MayoClinic.com.
