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Step 1
Learn the difference between LDL and HDL cholesterol. LDL cholesterol is considered "bad" because it can build up on arterial walls and form "plaque," which can narrow and reduce flexibility of artery walls. HDL cholesterol is the "good" substance that, in high levels, helps protect against heart disease.
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Step 2
Eat 1/2 cup of beans at dinner four to five times a week. Pinto beans, kidneys beans, navy beans and chickpeas all have soluble fiber which is helpful in lowering cholesterol naturally.
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Step 3
Consume cauliflower, broccoli and cabbage frequently. These vegetables have indoles that are organic compounds useful in fighting high cholesterol.
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Step 4
Switch from dairy milk to soy milk with your meals. Soy milk is cholesterol-free, while a cup of full-dairy milk contains 33 mg of cholesterol.
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Step 5
Enjoy a diet that features deep sea fish on a regular basis. Such fish as mackerel, salmon and tuna are rich in omega-3 fatty acids, which can serve to reduce a buildup of cholesterol in the arteries.
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Step 6
Replace your regular butter or margarine spread with plant steroid-enriched margarines that are now available in your local markets. These help reduce LDL cholesterol in your blood.
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Step 7
Cook with olive oil instead of your regular saturated fat oil. By swapping out oils, you lower the level of LDL "bad" cholesterol without reducing the amount of HDL "good" cholesterol.
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Step 8
Eat oat bran to help lower your cholesterol levels. You can add several tbsps. a day to items such as homemade breads and cakes. Have oatmeal for breakfast or a snack a few times a week to add more oat bran to your diet.
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Step 9
Exercise daily to help with your cholesterol level. Frequent exercise fights the buildup of cholesterol in the blood and plaque on the arteries.
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Step 10
Spice up your foods. Add cinnamon, evening primrose or garlic to your dishes, as these substances are purported to help lower cholesterol naturally.
