The Best Alternative Treatment to Lower Cholesterol

High cholesterol occurs when there is too much cholesterol (a fat-like substance) in the blood, causing plaque build up on the artery walls, according to the U.S. Library of Medicine. People trying to avoid taking cholesterol medications should consider alternative approaches, such as diet changes. According to the Mayo Clinic, making a few simple dietary changes may be enough to lower cholesterol levels, and stay off medications. Having a few tips for finding cholesterol friendly foods and understanding which foods to avoid can help.

Dietary Changes

When lowering cholesterol, focus on cutting back on saturated fats and choose low cholesterol foods, recommends the American Heart Association. Eat eight to 10 servings a day of fruits and vegetables and six servings of whole grains daily. Choose whole grain bread, pasta and rice, which don't have any trans fats. The Mayo Clinic recommends stocking up on heart healthy grains such as oatmeal and oat bran, which contains soluble fiber, which reduces cholesterol levels.

Also, cut out whole dairy products and choose 2 to 3 servings of fat free and low fat dairy. This can include low fat milk, yogurt, cottage cheese or mozzarella cheese.

When eating meat, choose no more then 5 to 6 ounces of lean meat sources, such as chicken and fresh water fish. Non-meat eaters should select beans, peas and nuts to fulfill this requirement. The Mayo Clinic explains that eating walnuts and almonds can reduce risks for heart disease.

Fats should be used sparingly, and should include heart healthy options such as canola, olive, and soybean oils. Margarine and butter should be avoided since they typically have trans fats, which are bad for cholesterol levels.

Foods to Avoid

Organ meat, such as liver and kidneys should be avoided. Also, meats that are highly processed such as sausage, salami and hot dogs should be eliminated. If you still crave hot dogs or sausage, try vegetarian options, which are made with heart healthy soy. Egg yokes and cheeses should be avoided (except for reduced fat cheeses).

Fried foods, duck and goose meat are high in fat and should be eliminated. Also, cut out solid fats, such as partially hydrogenated oils and foods made with shortening, recommends the American Heart Association.

Change Cooking Habits

Basting with drippings can add extra fat and boost cholesterol levels. Instead, use wine or fruit juices, which are healthier for the body. When cooking meat, cut off all visible fat before cooking and skin the meat. If you enjoy frying foods, try sautéing with a little bit of olive oil instead. While baking, substitute vegetable oil with applesauce, which cuts out trans fats and adds extra fruit to your diet.

References

• The American Heart Association
• The Mayo Clinic
• U.S. Library of Medicine

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