How to Reduce Cholestrol Naturally

Cholesterol is a waxy steroid in the cell membranes transported in the blood. LDL -- or low density lipoproteins -- are bad cholesterol because they can stick to the walls of arteries. High LDL can lead to heart attack and stroke, or both. HDH (high density lipoproteins) can lower blood LDL by bonding together and leaving the body through the liver. You may be able lower cholesterol naturally with a few lifestyle changes.

Things You'll Need

• Oatmeal
• Beans
• Almonds
• Fish
• Fiber
• Fruits
• Vegetables
• Soy

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Instructions

• 1

  Exercise at least 30 minutes a day for five days a week. The American Heart Association recommends at least 150 minutes of moderate exercise per week.

• 2

  Add 10 to 25 grams of soluble fiber to your diet every day. Take a fiber supplement of 5 to 10 grams per day. Eat one and a half cups of oatmeal for breakfast. Choose snacks high in fiber, such as bananas, prunes, apples, pears and kidney beans.

• 3

  Eat a handful of almonds every day. Almonds are high in antioxidants and can help prevent LDL from turning to plaque in your arteries.

• 4

  Add garlic to your diet. One clove of garlic can slow down the liver's ability to produce cholesterol.

• 5

  Choose soy proteins, such as a soy latte. Soy can help increase HDL in the blood, which in turn can lower LDL.

• 6

  Change your overall diet by selecting non-fat or low-fat dairy foods. Use margarine instead of butter and limit the amount of sugar you eat. Eat a diet mainly of vegetables, beans, fruits and whole grains.

• 7

  Select healthy fats such as egg whites, fish and low-fat meats.