Cholesterol is a substance that flows through the body and is released naturally in the liver. Its main functions are to produce cells and release various hormones. Elevated cholesterol levels can lead to the formation of arterial plaque. The end result of this can be a stroke or heart attack. Medication is often prescribed to lower high cholesterol, but there are other treatment options that can be utilized that are all natural.
Step 1
Avoid foods that are high in cholesterol, saturated fat and trans fat. Processed meats, deep fried foods, fast food, eggs, high-fat dairy products, commercial baked goods and packaged foods that have partially or fully hydrogenated oils are examples of these foods.
Step 2
Reduce your total intake of calories to lose excess weight and lower your cholesterol levels. Cut back by 500 calories a day to lose a pound of weight a week.
Step 3
Give up smoking and avoid secondhand smoke. Quitting smoking can help increase HDL cholesterol, which is your good kind.
Step 4
Create a habit to exercise regularly. According to the Mayo Clinic, 30 to 60 minutes of exercise a day can help improve your cholesterol levels. Do something that you enjoy like running, weight training, swimming, walking, elliptical training, stair-stepping and jumping rope. Do a combination or things to keep yourself from getting bored.
Step 5
Incorporate foods into your diet that are fortified with sterols and stanols. According to the Cleveland Clinic, eating foods that are fortified with plant sterols and stanols can help lower your total and LDL cholesterol levels. Margarine, yogurt and orange juice are a few examples of foods that are fortified with plant sterols and stanols. Look for the versions that say they are fortified on the labels.
Step 6
Eat cold water fish that's high in omega-3 fatty acids. According to the University of Maryland Medical Center, omega-3 fats can help lower your cholesterol levels. Salmon, herring, mackerel, halibut, sardines and albacore tuna are examples of cold water fish that contain omega-3 fats.
