How to Decrease Cholesterol Naturally
According to the American Heart Association (AHA), an adult's total cholesterol level should be below 200 mg/dl. The AHA recommends a LDL (bad cholesterol) level below 130 mg/dl, and a HDL (good cholesterol) above 40 mg/dl. There are several steps you can take to lower your cholesterol naturally before starting prescription medications.
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Instructions
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How to Decrease Cholesterol Naturally
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Take an omega-3 fatty acid supplement daily. According to the AHA, omega-3s reduce high cholesterol levels. Follow the dosing instructions on the bottle of whichever brand you choose.
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Replace red meats such as steaks and burgers with white meats such as turkey, fish and chicken. Fish is also high in omega-3s. Do not fry meats. Bake or broil them instead.
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Avoid foods high in fats such as fried foods. Instead, eat fresh fruits, peanut butter, avocados and nuts. These foods are low in cholesterol and will also help you maintain a healthy body weight.
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Exercise for 30 minutes at least three times per week. This can be a brisk walk, a jog or a workout in the gym. Maintaining your ideal body weight will help lower cholesterol.
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Decrease stress levels by listening to music, reading a book or meditating. According to the AHA, stress may play a factor in increasing cholesterol levels.
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Visit your physician to have your cholesterol levels checked. If you are unable to lower your cholesterol naturally, you may be prescribed a medication to decrease it.
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Tips & Warnings
Invite a friend to exercise with you so that you will remain motivated. You may also keep a food diary to share with your physician at your next appointment if you so choose.
Do not ignore high cholesterol levels. High cholesterol levels can cause heart attacks and strokes, which may sometimes lead to death.
