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Lowering Cholesterol Strategies

Lowering cholesterol strategies are natural ways to help you control your cholesterol levels. It is important to note that you need to be concerned about lowering your harmful cholesterol, LDL, and not your beneficial cholesterol known as HDL. Diet and exercise play a key role in lowering harmful cholesterol. There are a plethora of strategies for you to use to take control of this important part of your health.

  1. Enjoy Olives and Olive Oil

    • Certain foods are known to lower harmful cholesterol. According to the Mayo Clinic, one of these foods is olives and olive oil. Olives not only lower LDL cholesterol levels, they can also increase your HDL level. You can enjoy some olives in your dark greens salad. Or, use olive oil in place of butter or other harmful saturated and/or trans fats. The recommended daily allowance is two tbsp.

    Eat Fish

    • Eat foods high in omega-3 fatty acids. According to the Mayo Clinic and the American Heart Association, omega-3 not only decreases harmful cholesterol levels, it helps your heart function in a variety of ways. It has been shown to reduce blood pressure and decrease the risk of forming blood clots. It is a natural blood thinner. One of the largest sources of omega-3 fatty acids are cold-water fish such as salmon, herring, mackerel, sardines, trout and albacore tuna. It is recommended you eat fish at least twice weekly as one segment of your lowering cholesterol strategies. If you do not like fish, take a fish oil supplement.

    Enjoy Oatmeal

    • Eat oatmeal and/or oat bran. Oats are particularly beneficial and need to be included in your lowering cholesterol strategy. According to the Mayo Clinic, one bowl containing 1 1/2 cups of cooked oatmeal contains 6 g of soluble fiber. Soluble fiber has been found to lower harmful cholesterol levels. Add some sliced banana, which contains about 4 g of soluble fiber, and you have the recommended 10 g of daily soluble fiber. The USDA states that 10 g of fiber is needed to receive the cholesterol lowering effects.

    Eat Some Heart Healthy Nuts

    • Munch on heart healthy nuts. Some nuts, according to the American Heart Association and Mayo Clinic, can help lower your harmful cholesterol level since they are rich in polyunsaturated fatty acids. Polyunsaturated fatty acids help keep your blood vessels elastic and healthy. Healthy nuts include almonds, walnuts, pistachios, hazelnuts, peanuts and pecans. The USDA states a serving size is 1.5 oz., or about a handful. Even though the nuts contain healthy fats, you still need to monitor them since they are fats.

    Get Moving

    • Increase your level of physical activity. According to the American Heart Association, physical activity needs to be included as part of your cholesterol lowering strategy. Getting 30 minutes of exercise at least five times weekly is recommended. The 30 minutes can be divided into 10-minute sections. In order to reap the best cholesterol lowering effects, your exercise must be at a moderately brisk pace. This pace involves your heart rate increasing, and you breaking a sweat. Swimming, bicycling, racket sports, gardening and dancing are recommended.

      Start walking. Walking is the preferred method of physical activity, according to the American Heart Association. It is low cost, has the lowest dropout rate among exercises and is convenient.

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