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How to Lower Your Cholesterol without Medication

Cholesterol is one of the most feared terms in human

health. Who would not be? Having too much of it,

especially the bad ones, can increase your risk of heart

attack or stroke. But do not fret, there are many ways to

prevent and cure it such as taking certain medications.

But if you are leaning more to natural healing, here are

some ways on how to lower your cholesterol without

medication.

Take the right fat.

Not all fats are the same. Some are good, while some are not. So steer clear from trans

fats as it raise your LDL (bad cholesterol) and lower your HDL (good cholesterol), and

keep your saturated fat intake to a minimum.

Also avoid or limit your whole dairy products and red meat intake as both are rich in

fats. Choose non-fat or low-fat counterparts and lean cut white meat instead.

Then replace the bad fats with the good ones like omega-3 and omega-6 found in oily

fishes and nuts, and unsaturated oils like olive, canola and sunflower oil. The good fats

not only lower your cholesterol, but also reduce your risks to high blood pressure and

other heart ailments.

But just like everything else, take fats, even the good ones, moderately.

Eat more fiber.

Fiber rich foods like fruits, vegetables, whole grains and beans naturally lower LDL and

raise HDL. The antioxidants present in fruits and vegetables lower your cholesterol and

shield your heart from diseases. While the water soluble fiber from whole grains and

beans binds with cholesterol and brings it out of your system.

Exercise regularly.

Set aside at least 30 minutes a day to exercise. Studies show that physical activity

improves your cholesterol level, while the lack of it raises the LDL. Moving a lot also

helps you lose weight and strengthen your cardiovascular system.

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Maintain a healthy weight.

Being overweight or worse, obese increases your risk of heart problems. It may also

increase your cholesterol level. So start to have a healthy diet and exercise a lot.

Avoid sweet and refined foods.

High glycemic foods, especially the packaged ones, are not only addictive but also

contribute in cholesterol production. So gradually eliminate it in your diet and replace it

with vegetables, fruits and whole grains that are also sweet and satisfying.

Reduce your caffeine and alcohol intake.

Both are shown to raise your cholesterol level, so limit your intake to only one serving a

day and replace it with water and natural fruit juices.

Manage stress in a healthy way.

Some studies found out that there is a correlation between

high stress and high cholesterol production. So breathe, let

go and clear your mind to keep your stress and cholesterol

levels in check.

Take dietary supplements.

If medicines are not your thing, a dietary supplement like fish

oil capsules may do. Fish oil capsules are rich in essential

fatty acids that lower your cholesterol. It also reduces your

risks to heart disease. Other supplements with antioxidants, garlic, B-complex and GTF

chromium also help.

If you want to get more information about how to lower your cholesterol without

medication, please click here.