How to Decrease Cholesteral Naturally

Cholesterol is a type of fat that circulates in the blood stream. There are two types of cholesterol--HDL (good cholesterol) and LDL (bad cholesterol). High levels of good cholesterol can reduce your risk of heart disease, whereas high levels of bad cholesterol can increase your risk of heart disease. Medications are available to bring your bad cholesterol to below 130 mg/dl. However, it's possible to reduce high cholesterol levels with natural methods.

Instructions

• 1

  Maintain a healthy weight. Being obese can raise your bad cholesterol and trigger heart disease. Start by losing 5 to 10 lbs., and then gradually drop extra pounds as needed to maintain a healthy cholesterol level.

• 2

  Stay away from unhealthy fats. A high-fat diet increases cholesterol. Choose lean meats and avoid fast foods and other foods with a high fat content. Opt for healthy alternatives such as canola oil, olive oil, nuts, egg substitutes and skim milk.

• 3

  Read package labels. Foods such as margarine and crackers may include hydrogenated oils or trans fat, which can increase bad cholesterol and increase the risk of heart disease. Do not purchase foods prepared in trans fats. Read labels and look for "trans fat-free."

• 4

  Increase intake of omega-3. Foods rich in omega-3 fatty acids such as nuts, cod fish, tuna and salmon promote a healthy heart and lower bad cholesterol. Prepare foods with omega-3 or take fish oil supplements as directed.

• 5

  Eat fiber-rich foods. Increase your fiber consumption and eat plenty of vegetables, fruits, beans, oats and wheat to reduce bad cholesterol naturally.

• 6

  Improve cholesterol readings with exercise. Ride, bike, jog or swim for a minimum of 30 minutes a day to help reduce your cholesterol and reduce the risk of heart disease.