How to Lower Cholesterol Naturally With Lifestyle Changes

A healthy lifestyle is important to help lower cholesterol naturally. Cholesterol comes mainly from production in our bodies by the liver and other cells. Cholesterol also comes from the foods we eat. Foods such as eggs, meat, shrimp and dairy products as well as foods that are high in saturated or trans fats such as french fries. There are two types of cholesterol. The first is low-density lipoprotein (LDL), also known as the “BAD” cholesterol. It’s called that because it can lead to a buildup in your arteries. The other type of cholesterol is called high-density lipoprotein (HDL), also know as the “GOOD” cholesterol. It’s called that because it helps remove the bad cholesterol from your body. High cholesterol affects approximately 50 million Americans. Unfortunately diet and exercise alone cannot lower cholesterol enough for everyone so sometimes drugs must be taken. The most common type drugs for lowering cholesterol are known as statins. They work mainly with the liver. Other drugs such as acid sequestrants, niacin and fibrates work in the digestive tract. However, even in cases where the use of drugs is required, a healthy diet and staying active are important in helping to lowering cholesterol.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Fruits and vegetables (preferably organically grown)
• Walking shoes
• Fish
• Nuts
• Soluble fiber rich foods

1. 

   The first step is to eat healthier. Eat at least 6 servings a day of foods containing soluble fiber such as oatmeal, whole grain cereals and breads, kidney beans, apples, pears, and bananas to name a few. Eat 2 to 4 servings of fruit a day. Drink fat free or low-fat milk or soy based substitutes. Eat more fish, poultry without the skin, and lean cuts of meat, (always remove any excess fat before cooking). Eat nuts such as almonds and walnuts (avoid the honey roasted and salted ones). Try using spices instead of butter or sauces. Use olive oil when cooking. Read the nutritional labels on the food products you buy.

2. 

   The second step is to become more active. Remember to check with your healthcare provider before starting any exercise program. Start off slowly with an activity that you enjoy such as walking, biking, running or swimming. Take the stairs instead of the elevator. Keep a pair of walking shoes at work or in your car and take a walking break when possible. Have friends join you to make exercising a social event and more fun.

3. 

   Another step to naturally lowering cholesterol is to lose weight if you have those extra pounds that most of us have today. Exercising as listed in step two above increases your metabolic rate and when used in combination with a healthier, low calorie diet helps to shed the extra pounds. Also, if you smoke, quit. Always stay properly hydrated by drinking plenty of water.

Tips & Warnings

• Stay informed by asking your healthcare provider questions.
• Take an active role in your health.
• Always check with your health care provider before starting any exercise program.

[missnye]

on 11/28/2009 Excellent advice.*****

[ctgenie99]

on 11/16/2009 Short and sweet! Thanks for the helpful tips :)

[kristara]

on 11/11/2009 Excellent information on lowering for cholesterol 5*

[knowball]

on 11/9/2009 great steps to lower chloresterol

[jeni10]

on 11/7/2009 Well written, and informative, article. I will email this to my mom, as she's trying to lower her cholesterol without medication. Wonderful article on how to lower cholesterol naturally with lifestyle changes. Thanks for sharing. 5*