How to Lower Cholestrol Without Medicine

Having high cholesterol is a problem faced by millions of people. One of the first things most doctors will say is that you need to take medication to lower it. That may be necessary sometimes, but quite often cholesterol levels can be lowered significantly by making lifestyle changes.

Instructions

• 1

  Eat less saturated fat. Saturated fats are found in red meat, dairy and other animal products. Making healthier choices by eating leaner meat selections, and making sure that you are eating the low-fat varieties in dairy products, will help lower your intake of saturated fat. You will also need to eat fewer trans fats. Trans fats are abundant in fried foods, products such as store-bought cookies, donuts, crackers, and other prepared products. Learn to read labels, and avoid products that contain hydrogenated oil, which is another term for trans fats.
  Changing your diet to contain healthy fats is good, but by itself is not enough to lower cholesterol. You will also need to switch to eating whole grains and brown rice while adding more fruits and vegetables to your diet.

• 2

  Get moving!
  Exercising daily can help reduce cholesterol by raising your HDL (good cholesterol). When you raise your good cholesterol, you will be helping to lower your bad cholesterol (LDL). This will make your complete cholesterol level go down. Beginning an exercise program will be easier if you choose something you look forward to doing. Biking, walking, swimming, playing tennis, or any other activity you enjoy can help with lowering cholesterol if done regularly.
  If you have been physically inactive, have any health problems, or are overweight, you should consult your doctor before you begin any exercise program.

• 3

  Taking control of your life by getting rid of habits such as smoking or drinking excessively can help lower cholesterol. Quitting smoking will help lower cholesterol by raising your HDL level, which will help lower your LDL level. Drinking little, if any, alcohol will also help raise your HDL levels.
  Making lifestyle changes such as these may not be easy, but they can pay off in the quality and quantity of the days in your life.