How to Control Cholesterol Without Drugs

Cholesterol is produced within your body and found in the foods that you eat. High cholesterol levels in your bloodstream can result in the accumulation of fatty deposits in your blood vessels and arteries. This, in turn, can lead to a decreased amount of oxygenated blood being sent to your heart or your brain, possibly leading to heart attack or stroke. According to the American Heart Association, cardiovascular disease is the number one killer in the United States. While medication is one means of treating high cholesterol levels, there are ways to reduce your cholesterol without prescription drugs.

Things You'll Need

• Fresh vegetables
• Fresh fruits
• Lean proteins
• Low-fat dairy products

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Instructions

Lowering Cholesterol Naturally

• 1

  Adopt a heart-healthy diet. Focus on fruits, vegetables, whole grains, legumes, fish, lean meats and low-fat dairy products. The American Heart Association recommends including 2 to 3 servings of low-fat dairy, 8 to 10 servings of fruits and vegetables, 6 servings of whole grain products, fish (at least once per week), lean meats, skinless poultry, legumes, nuts and unsaturated vegetable oils (such as safflower oil, olive oil or canola oil).

• 2

  Avoid consuming whole milk; full-fat dairy products (such as cheese, ice cream or cream); organ meats (such as liver or sweetbreads); processed meats (such as hot dogs, sausage or bologna); untrimmed fatty meats; goose meat; duck meat; saturated oils (such as palm kernel oil); shortening; partially hydrogenated oils or margarine; trans-fats and fried foods.

• 3

  Increase your activity level. Exercising for 30 to 60 minutes on most days of the week can help to lower high cholesterol levels. Pick an activity or variety of activities that you enjoy and will stick with. Take a walk, swim some laps in the pool, ride your bike or join a gym. According to an article written by Adam Voiland, exercise can help to increase your HDL levels, lower triglycerides and improve blood pressure (added bonus).

• 4

  Lose weight. According to the Mayo Clinic, losing as few as 5 to 10 pounds can help reduce your total cholesterol level. With the changes that you are making to your diet and activity levels, this should happen on its own. If you want to avoid having to take cholesterol-lowering medications, prioritize your weight loss!

• 5

  Drink alcohol moderately. According to the Mayo Clinic, drinking alcohol may help to raise your HDL levels. Women should have no more than 1 daily drink and men should consume 2 or less per day.