High cholesterol is a risk factor for coronary artery disease. Keeping your cholesterol within healthy limits is necessary to decrease risk of a heart attack and hardening of the arteries. MayoClinic.com recommends keeping total cholesterol lower than 200 mg/dl and LDL cholesterol or the "bad" cholesterol less than 129 mg/dl. There are many ways to lower cholesterol without using medication.
LIfestyle Changes
Lifestyle changes can affect cholesterol. For instance, obesity contributes to high cholesterol. Losing just 5 to 10 pounds can affect total cholesterol levels. Smoking cigarettes causes the arteries to become stiff and narrow and decreases HDL or good cholesterol, according to MayoClinic.com. Quitting smoking can improve HDL cholesterol. Moderate alcohol use can also increase HDL cholesterol according to MayoClinic.com. Stress indirectly affects cholesterol levels. Patients under stress often reach for alcohol, fast food, sweets and cigarettes in an effort to cope.
Exercise
Aerobic exercise 30 minutes a day, five days a week, can significantly impact HDL cholesterol. Having HDL levels greater than 60 is recommended by MayoClinic.com. Obesity is linked to inactivity and high cholesterol. Exercising 30 to 60 minutes a day can reduce your weight and at the same time reduce cholesterol levels. Taking a brisk walk, riding a bike, taking an aerobics class, swimming and other activities that increase the heart rate for 30 minutes are excellent for raising HDL cholesterol.
Diet
Eat heart healthy foods. According to MayoClinic. com, a few changes in your diet can significantly change your cholesterol levels. Chose healthy fats and limit foods with high saturated fat content such as red meat, butter, poultry with skin on it and fast foods. According to USNews.org, a varied diet that emphasizes plants, fish, legumes, whole grains, and fruits is significantly better at lowering cholesterol than eating prepared foods. Eliminate trans fats from the diet by refusing to eat commercially baked pastries, crackers and snack cakes. Partially hydrogenated oil listed on the nutrition label tells you there is trans fat in the product. Include whole grain foods and lots of fruits and vegetables for a cholesterol smart diet.
Supplements
Supplementation for cholesterol should never be undertaken without the advice and direction of your physician. MayoClinic.com reports that items such as flax seed, fish oil, oat bran and green tea extract may help reduce LDL cholesterol and total cholesterol. Beta-sitosterol, an oral supplement found in some margarines such as Promise Activ and blond psyllium found in Metamucil can also help decrease total and LDL cholesterol. Many of these products can cause bloating, gas and nausea, according to MayoClinic.com
