High cholesterol and saturated fat accompany one another--to lower one you need to lower the other. Saturated fats are the main cause of high LDL, or bad, cholesterol. With the myriad of cholesterol-lowering medications on the market, you can still lower your cholesterol using natural methods. Although these methods may be effective, always consult your doctor first.
Eat Fewer Animal Products
Animal products include foods such as butter, whole-milk, cream, ice cream, cheese and fatty meats. Some vegetable oils like palm and kernel are high in saturated fats. The University of Maryland Medical Center states your consumption of saturated fats should not exceed 10 percent of your total daily calories. Prevent this by consuming skinless, white-meat chicken, fat-free milk and milk products and lean cuts of red meat--90 percent lean is the best.
Lose Weight
Excess pounds can increase your cholesterol--losing 5 to 10 lbs. can make a difference. Examine your current diet by keeping a food diary for one week. Be completely honest, writing down everything you eat and drink, including toppings, gravies and condiments. Take this diary to your doctor; work with him to devise a healthy eating plan you can adhere to based on your daily schedule.
Eat More Soluble Fiber
Soluble fiber binds to cholesterol in your intestines, flushing it from your body. You can decrease your LDL cholesterol by 1 percent for every 1 to 2g of soluble fiber you eat each day. Oatmeal is one of the most popular forms, along with fruits, vegetables and legumes.
Eat More Fish
Fish such as salmon, tuna, herring, mackerel and haddock contain omega-3 fatty acids, a healthy fat that helps lower your cholesterol. Fish is a healthy alternative to red meat and poultry, containing less saturated fat and cholesterol than both meats. The Cleveland Clinic recommends eating a minimum of two portions a week. This helps both lower your cholesterol and reduce your saturated fat intake.
Read Food Labels
Reading food labels is one of the best defenses you have for lowering your saturated fat and cholesterol--the less you consume, the lower your levels are. Pay close attention to the serving size per serving. Although the amount of saturated fat per serving size might be relatively low, it can rise quickly if you eat more than the recommended serving amount.
Exercise Daily
Exercise is important for your overall health, but when you are trying to lower your cholesterol and improve your overall health, it is even more so. It strengthens your heart, protecting it against heart disease, while lowering your cholesterol levels. Thirty minutes a day is all you need, but the more you exercise, the greater the benefits. Choose activities you enjoy--this ensures you stick with your routine. Walking, riding a bike and swimming are a few ideas. Always check with your doctor before starting an exercise program.
