Cholesterol is a naturally-occurring substance in the body, but it can also build up in the arteries, resulting in a condition known as atherosclerosis. Atherosclerosis can increase blood pressure and block arteries, increasing your risk of heart disease and stroke. Although there are many medications that can lower cholesterol, you can also lower your cholesterol numbers via other approaches.
Dietary Fat and Cholesterol
One way in which you can lower your cholesterol is to limit the amounts of fat and cholesterol in your diet. Of particular importance is lowering the amounts of saturated and trans fats. You can lower saturated fat by avoiding red meat and choosing leaner cuts of pork and poultry. To limit trans fats, avoid hydrogenated vegetable oils. You should also limit your cholesterol intake to less than 200 mg per day.
Fiber and Phytonutrients
Another way that you can reduce your cholesterol levels without drugs is to make it harder for your body to absorb cholesterol from your diet. Soluble fiber, which can be found in fruits, vegetables and whole grains, traps cholesterol in the intestines, making it harder for the cholesterol to be absorbed. Plant sterols and stanols, known as phytonutrients because they come from plants, can also make it harder for the intestines to absorb cholesterol. Both fiber and these phytonutrients can help reduce cholesterol levels in the blood.
Exercise
Exercise is an important part of managing your cholesterol levels without drugs. Regular physical exercise can help raise your level of HDL, also known as the "good" cholesterol, while lowering the amount of another type of lipid known as triglycerides. Adopting an exercise program if you are overweight can also help you lose weight. Losing excess weight can lower your cholesterol levels, particularly if you have a large waist.
Nuts
Eating nuts can also improve your cholesterol levels. Nuts are rich in polyunsaturated fats which can help lower your risk of developing heart disease. MayoClinic.com recommends that you eat approximately 1.5 ounces of walnuts, pistachios, peanuts, hazelnuts almonds or pecans each day. It is important to consume nuts only in moderation, however, because they are high in calories and eating them in excess can cause weight gain. Look for nuts that don't have sugar or salt added as they can also make the nuts less healthy.
