How to Naturally Lower Cholestoral

Cholesterol, a waxy solid that can accumulate in the arteries, may increase the risk of heart disease. Keep your total cholesterol level as low as possible---especially the level of low-density lipoproteins (LDLs) in your blood. Reduce your cholesterol level naturally by making some basic changes to your lifestyle.

Things You'll Need

• Cholesterol test results
• Peanut oil
• Olive oil
• Canola oil
• Fish
• Almonds
• Walnuts

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Instructions

• 1

  Obtain your optimum cholesterol level from your doctor. An ideal cholesterol level typically does not exceed 200 mg per dl of blood. A cholesterol level in the range of 200 to 240 mg/dl can cause a slight increase in the risk of coronary disease. A cholesterol level above 240 mg/dl significantly increases your risk of coronary disease.

• 2

  Restrict your cholesterol intake. Limit your consumption of cholesterol to 200 mg per day if you have heart disease, and 300 mg per day if you don't currently have heart disease. The most common foods high in cholesterol include dairy products, egg yolks and red meat.

• 3

  Begin a regular exercise program. Aerobic exercises such as running, brisk walking and bicycling primarily benefit your cardiovascular system and can also help reduce your cholesterol level. Engage in 30 minutes of vigorous exercise on at least five days out of the week.

• 4

  Limit your consumption of fats---only about 30 percent of your total calories should come from fat. Reduce your intake of saturated fats from animal products. Use cooking oils with unsaturated fats such as peanut oil, olive oil and canola oil instead of cooking oil made from animal fat.

• 5

  Eat more fish such as salmon, herring and mackerel. These types of fish have high levels of omega-3 fatty acids, which can lower your cholesterol level. Almonds and walnuts also have plenty of omega-3 fatty acids.