Natural Help for Lowering Cholesterol

There are many prescription drugs available to help lower your cholesterol, but there are many natural ways to accomplish the same thing and help improve your overall health at the same time. Some people have naturally high cholesterol, and these changes will not make a substantial difference. It is far less expensive to try these ideas before prescription drugs; there are no side effects and your overall health will improve regardless.

Exercise

• Exercise is the key to good health, and this applies to cholesterol, too. Regular exercise of 30 to 60 minutes a day that gets your heart pumping is recommended, provided you are healthy enough to exercise. Exercise doesn't have to be going to a gym; walking or even gardening and yard work can provide sufficient heart-pumping exercise.

  Being at an optimal weight is a key to lowering cholesterol levels. In addition to exercising, take a hard look at the size of the portions you eat; count calories if it helps to quantify. Decreasing your portion size may make a big difference. Try to eat out less, as restaurants often serve more than you would make for yourself at home. If you do eat out, don't be shy about taking home leftovers, sharing an entree or ordering appetizers rather than entrees.

Diet

• A low-cholesterol diet includes foods that are low in saturated fat and trans fat. Foods to avoid include egg yolks, fatty meats and full-fat dairy products. Switch to egg substitutes or egg whites and choose a lower fat dairy product. For protein, choose leaner cuts of meat, eat "white" meats like chicken and pork and increase the amount of fish you eat, particularly fish that is high in omega-3 like salmon, mackerel or albacore tuna. Baking or grilling the fish is recommended to maintain the nutrients. Soy protein is also thought to reduce bad cholesterol.

  Foods to increase in your diet include oatmeal, oat bran, legumes and other foods high in soluble fiber, which are thought to reduce cholesterol. Eating more whole grains is also beneficial, and whole grains are more readily available now in products such as pasta and bread. Adding more fresh fruits and vegetables to your diet is also encouraged; those that are high in soluble fiber include apples and prunes. Even walnuts, almonds and other nuts are thought to reduce cholesterol; nuts are high in calories, though, so only a handful a day is recommended.

  Switching the oils you use in cooking can also make a big difference. Use canola, flaxseed or even olive oil rather than vegetable oil.

Lifestyle

• In addition to exercise and your diet, a few lifestyle changes may also make an impact on your cholesterol results. Not smoking is recommended for far more than just your cholesterol levels, as is drinking alcohol in moderation. Trying to reduce stress, to the extent possible, is also thought to help cholesterol levels.