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Lowering High Cholesterol Without Medication

High cholesterol is a life-threatening issue that affects both the elderly and the young. If you have high levels of cholesterol, it can leave you vulnerable to heart disease and increase your likeliness to have a heart attack or a stroke.

While there are medications available to counteract high cholesterol, some people can be unresponsive to such treatments or even suffer from various side-effects. Don't fret though, because healthy lifestyle changes can really influence dangerous cholesterol levels and leave a positive impact on your cardiovascular health.

  1. What is Cholesterol?

    • Before we get into the basics of controlling your cholesterol without medication, it's important to understand exactly what cholesterol is.

      According to WebMD, cholesterol is a natural, fat-like substance that circulates through your bloodstream. It is created by your body and taken in from the food you eat. The primary types of cholesterol are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is generally viewed as the "bad" cholesterol, clogging your arteries. HDL, the "good" cholesterol, helps break down and filter LDL out of your body by bringing it to your liver.

    Eat Healthier

    • Since cholesterol can enter your body from the food you eat, you can improve your cholesterol levels by making healthy changes to your diet.

      According to WebMD, eating fruits and vegetables can help lower LDL, partially because you won't be taking in as much fat in your diet. Fatty fish is also good for you, because it's low in saturated fat but has omega-3 fatty acids, which may help decrease cholesterol. Nuts and oats can also lower LDL.

      Foods high in saturated fat or cholesterol--like fatty meats and egg yolks--should be avoided for the most part.

    Exercise More Often

    • Exercising can increase HDL by 5 to 10 percent according to an article by U.S. News and possibly lower LDL. It also helps lower triglycerides, improve blood pressure, and helps you maintain a healthier weight, which in turn can help prevent heart disease.

      Including even 15 to 30 minutes of exercise a few times a week to your routine can help you improve your cholesterol levels.

    Supplements

    • WebMD suggests that omega-3 fatty acids may be beneficial in lowering cholesterol levels and that they help lower triglycerides, a fat that circulates in your blood.

      Adam Voiland wrote in an article for U.S. News that niacin, plant sterols and soluble fiber supplements may be helpful in improving cholesterol, but they may have some drawbacks. For instance, niacin can raise your blood sugar levels and may have other side effects when taken in conjunction with statin, a drug that helps lower cholesterol.

      It's always best to consult your doctor before starting any supplements to deal with your cholesterol levels.

    Let Yourself Relax

    • According to WebMD, some research has hinted that high levels of stress may raise cholesterol levels. Stress can also affect cardiovascular health indirectly by raising your blood pressure, which can cause clogging in your arteries. Taking time to relax and unwind can help increase both your mental and physical well being.

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