How to Lower Cholesterol Without Pills

According to the Centers for Disease Control and Prevention (CDC), high cholesterol is the number one cause of heart disease in the United States. With 16.3 percent of adults in the United States having high cholesterol (as of 2011), it is essential that Americans look for ways to lower their cholesterol levels. Of those effected by high cholesterol, most are women than men, reports the CDC. Every year you should have your family doctor check your cholesterol levels. If you have high cholesterol, there are some lifestyle changes you can implement to lower your cholesterol without medication.

Instructions

• 1

  Eat a low-cholesterol diet. Changing your diet to eliminate foods with high saturated fats and trans fat can help lower your cholesterol. Foods low in saturated and trans fats include canned or dry beans, fresh fruits, whole grains and vegetables. Replace butter and trans fat oils with canola oils and olive oil. Begin your day with a low-cholesterol breakfast by having oatmeal or cholesterol-free egg substitutes. When shopping for foods, look for brands that are fortified with plant sterols, which help block the absorption of cholesterol.

• 2

  Lose weight. If you are overweight, losing excess pounds can help lower your cholesterol. You can lose weight by changing some of your lifestyle habits. For example, perform some exercises while watching television. When possible, take the stairs instead of the elevator. When you drive to a store, park as far from the entrance as you can. Cut out sugary drinks and snacks from your diet and reduce the overall number of calories you consume.

• 3

  Exercise every day. Even if you are overweight, exercising helps raise your good cholesterol and lower your bad cholesterol. Being physically active for at least 30 minutes a day can play a significant role in helping you lower your cholesterol. Even if you can only work out 10 minutes at a time several times a day it is still beneficial, reports the Mayo Clinic. If you have trouble staying on a workout routine, ask a friend, relative or coworker to work out with you.

• 4

  Stop bad habits such as smoking and drinking. By quitting smoking, you can lower your cholesterol and improve your blood pressure and decrease your risk of heart disease and heart attack. If you drink alcohol, you can lower your cholesterol if you quit drinking. If not, you can lower your cholesterol level if you reduce the amount of alcohol you consume. The Mayo Clinic recommends that women do not consume more than one drink a day and men not more than two a day.