How to Reduce Cholesterol Without Prescription Drugs

Almost 50 percent of all American adults either have or will have high cholesterol, according to the American Heart Association. High cholesterol does not mean that you are doomed to have a heart attack or cardiovascular disease. Neither does it mean you will have regular appointments with a doctor to get cholesterol medication. What it does mean is that you will need to take steps to help lower your cholesterol to reduce your chances of heart attack and cardiovascular disease. While medication can be prescribed by your doctor, there are ways to improve cholesterol without medication.

Things You'll Need

• Fruits
• Vegetables
• Whole grains
• Canola oil
• Peanut oil

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Instructions

Lowering Cholesterol Without Medication

• 1

  Reduce saturated fat to 7 percent or less of your daily calorie intake, according to the American Heart Association. To maintain this goal, it will be important to change your diet. Fruits, vegetables and whole grains are examples of food to consume to help you reach this goal. Fried foods, baked goods, red meat and full-fat dairy products should be limited. Consuming these foods may cause more saturated fat to be included in your diet.

• 2

  Lose excess pounds. Being overweight can be a cause of high cholesterol. These pounds can be dropped by restricting your food intake as well as changing the way you prepare your foods. Rather than frying foods, try baking, broiling or grilling as ways to prepare meals. If you must fry food, changing the oil to canola or peanut will help improve the healthiness of the meal you prepare, according to the Mayo Clinic.

• 3

  Exercise daily for at least 30 minutes. Physical activity is important in lowering high cholesterol levels. It will also help aid in weight loss. Walking is a start if you have not been active. If you do have a moderate level of fitness, running and aerobic exercises may be best. If an exercise routine cannot be followed daily, finding shortcuts during daily routines will help fit the exercise time in. For instance, take the stairs instead of the elevator and park in the back of a parking lot so the walk is longer. If you are not a self-starter, ask someone to join you while exercising. By having someone to motivate you, you will be more willing to continue the exercise.

• 4

  Stop bad habits. Smoking and drug use can increase cholesterol levels because it aids plaque buildup in the arteries. While ceasing smoking will improve cholesterol, there are several benefits that accompany quitting the habit, such as lower blood pressure. Alcohol can be assumed but only in moderation because excessive drinking will increase cholesterol levels.