No matter how effective cholesterol-lowering medications might be, all of them have side effects, some more serious than others. You can lower your high cholesterol using natural methods, however, you must be diligent in your efforts and make a full commitment to your health. This information is not intended to replace the medical advice of your doctor.
Drink Green Tea
The University of Maryland Medical Center reports men who drink green tea are more likely to have lower cholesterol levels than men who do not. The polyphenols in the tea may block the absorption of cholesterol in your intestines and increase its excretion from your body.
Increase Your Soluble Fiber Intake
You can decrease your low-density lipoprotein, or bad cholesterol, by 1 percent for every 1 to 2 g of soluble fiber you consume, notes Cleveland Clinic. Foods such as oatmeal, flaxseed, fruits, vegetables, legumes and lentils absorb excess cholesterol in your intestines, flushing it from your body.
Consume Plant Sterols
Plant sterols, a natural substance in nuts and seeds, can lower your LDL cholesterol more than 10 percent, according to the Mayo Clinic. Orange juice, yogurt and margarine are some products fortified with sterols, and consuming at least 2 g a day -- or two 8-oz. glasses of fortified orange juice -- is enough for you to reap the benefits.
Daily Exercise
A minimum of 30 minutes of exercise each day can lower your LDL cholesterol and increase your high-density lipoprotein, or good cholesterol. Increasing your HDL helps lower your LDL in the long run. HDL cholesterol is responsible for transporting excess LDL from your arteries and blood to your liver, which excretes it from your body. The higher your HDL, the lower your levels of LDL.
Use Olive Oil
Olive oil, a healthy fat, contains antioxidants that can lower your LDL cholesterol. You can use it for sauteing your vegetables, in place of salad dressing on your salads or as a marinade for your meat. You only need 2 tbsp. each day to receive its cholesterol-lowering benefits. Although good for you, olive oil is high in calories; for this reason, use only the recommended amount.
Limit Your Red Meat
Red meats, such as beef, lamb, pork and veal, are high in saturated fat, an unhealthy fat that increases your cholesterol. Primary sources of this fat are animal products; replacing red meats with chicken, turkey and fish helps lower your cholesterol. Cleveland Clinic suggests consuming red meats only once or twice a week, and eating fish at least twice a week. Enjoy skinless, white-meat poultry the remainder of the time.
