How to Lower Your Cholesterol Without Statin Drugs

If your cholesterol is high, your doctor will probably suggest that you start taking statin drugs. Statins like Lipitor, Zocor and Crestor can lower your cholesterol, but they often have side effects. If you would like to try lowering your cholesterol naturally and without statin drugs, read on for some tips.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Weight loss regimen, if needed
• Healthy foods
• Time to exercise

1. Lose weight. Are you a tad overweight? Losing a few pounds can help lower your cholesterol. Even if you only need to lose a few pounds, the excess weight may be elevating your cholesterol.
2. Change your eating habits. If you eat fatty and processed foods, you need to change your eating habits now. Stop drinking soda and reduce your intake of high fat foods like red meat, cheese, processed deli meats and processed snack foods like potato chips. Incorporate more fruits, vegetables and lean protein into your diet.
3. Exercise. 30 minutes of aerobic exercise a day will go a long way in helping you to reduce your cholesterol. Even a brisk walk will help. If you don’t have 30 extra minutes, try incorporating mini workouts into your day. Three 10 minutes walks will fill your goal of 30 minutes.
4. Try taking phytosterols. Phytosterols are non-prescription plant sterol supplements that help to block the bad cholesterol. The phytosterols contain good cholesterol, so there’s no “room” for the bad cholesterol (your body can only absorb so much cholesterol at a time). Phytosterols should be taken before meals. Before trying this method, it is important that you discuss the benefits and risks associated with phytosterols with your doctor. Phytosterols can be purchased at some health food stores, online (research for a reputable seller) or you can find them in supplements like Centrum Cardio. You can also ask your doctor where you can purchase phytosterols.
5. Try taking red yeast rice. Red yeast rice has been a staple in Chinese diets for many years. It appears to have cholesterol lowering benefits and can be taken in a supplement form. Red yeast rice can be purchased at most health food stores. As always, consult with your doctor before taking red yeast rice.

Tips & Warnings

• Foods to raise your HDL (your “good” cholesterol) and lower your LDL (your “bad” cholesterol): salmon, avocado, oatmeal, cranberry juice, onions, garlic, olive oil (used in moderation) and flaxseed.
• Avoid foods that contain trans fats (hydrogenated oils).