High cholesterol levels can increase your risk of coronary artery disease and heart attack. Although there are other risk factors for high cholesterol, diet and sedentary lifestyle are two of the major contributors to increased cholesterol levels. Changing the way you eat and following the proper lifestyle habits can help you lower your cholesterol levels without using medications, such as statins.
Step 1
Choose the right fats. Saturated fat and trans fat contribute to high cholesterol and an increased risk of heart disease. Limit saturated fat intake to no more than 7 percent of daily calories and completely eliminate trans fat, which is found in fried foods and processed foods. Choose foods that are rich in unsaturated fats, such as olive oil and nuts, and omega-3 fatty acids, such as salmon and mackerel.
Step 2
Limit dietary cholesterol. Your liver synthesizes all of the cholesterol you need to stay healthy. Consume less than 300 mg of cholesterol per day. If you have existing heart disease, reduce cholesterol intake to less than 200 mg per day. Avoid cholesterol-rich sources, such as egg yolks and fatty cuts of meat.
Step 3
Eat fiber. Oatmeal contains high amounts of soluble fiber, which can help reduce LDL cholesterol levels. Choose oatmeal for breakfast every morning instead of refined grains, such as bagels or white bread. Increase your intake of fruits and vegetables. Aim for three to five servings each of fruits and vegetables every day. Consume other high-fiber foods, such as beans, regularly.
Step 4
Exercise regularly. Exercise can directly lower your cholesterol levels. Exercise can also promote weight loss, which can further decrease your cholesterol levels. Aim for 30 to 60 minutes of moderate exercise on most days of the week. Choose activities that you enjoy so that you find it easier to stick to a routine. Alternate strength training exercises with cardiovascular exercise to promote weight loss and reap the most benefits from your exercise routine. Talk to your doctor before you begin any type of exercise routine.
Step 5
Quit smoking. Cigarette smoke can lower your HDL, or good, cholesterol levels. According to MayoClinic.com, within one year of quitting smoking, your heart disease risk cuts in half.
Step 6
Limit alcohol intake. Excessive consumption of alcohol can lead to increased cholesterol levels and lead to weight gain. If you are a woman, consume no more than one drink per day. If you are a man, limit alcohol intake to no more than two drinks per day.
