How to Reduce Cholesterol Without Drugs

reduce cholesterol without drugs photo by Michal MarcolHas your physician every told you that you have elevated cholesterol levels?

If that’s the case then you’ve been diagnosed to possess high cholesterol. From the moment that you heard your doctor say this, the first thing that may have popped into your mind is the question – what are the ways that can help me lower them?

There are a lot of ways that you can go about reducing your cholesterol levels – even without using any medications.

Before knowing the different ways on how to reduce cholesterol without drugs, you need to be acquainted with the down side of having high cholesterol and heart disease.

Cholesterol and Heart Disease

Obtaining high levels of cholesterol is often the result of living an unhealthy lifestyle that is accumulated over time.

With that being said, high cholesterol is one of the main risk factor for heart disease. Other risk factors for heart disease are as follows:

Non-modifiable factors:

  • Increasing age
  • Family history
  • Gender

Modifiable factors:

  • Cigarette smoking
  • Obesity or being overweight
  • Hypertension or high blood pressure
  • Elevated LDL or bad cholesterol
  • Low HDL or known as the good cholesterol
  • Poor diet
  • Physical inactivity

Fortunately, heart disease and high levels of cholesterol can be prevented naturally.

By making simple changes in your everyday lifestyle, you can be assured that you will lower LDL cholesterol without medication within 4 to 5 weeks!

Below are some simple day-to-day lifestyle changes for you to consider that will provide you with different ways on how to lower cholesterol without medication.

Each one of these changes will improve your overall health and help prevent you from acquiring any heart disease.

Steps to Lower Cholesterol Without the Use of Medication

Stop Smoking

stop smoking to reduce cholesterol photo by Nutdanai ApikhomboonwarootCigarette smoking doesn’t give you any health benefits at all.

Nicotine content found on tobacco can increase the level of your LDL cholesterol and can also damage your arteries.

Start working on eliminating your smoking habit today and avoid second hand or third hand smoke as much as possible.

Create Your Own Exercise Routine

Another way on how to lower cholesterol without medication is exercise. Being physically inactive is a huge reason for many health diseases including heart disease. Being able to do physical activities for as low as 30 minutes a day can significantly boost your health.

A lot of people overlook walking as viable form of exercise. It’s very easy, inexpensive and it can make you feel better – physically, emotionally and mentally. Start to walk your way to good health and fitness!

Eat Right and Maintain a Good Diet

Follow this list of foods for reducing cholesterol or include heart-healthy foods such as fruits, vegetables, non-fat dairy products, grains and fish into your diet.

Avoid eating processed foods such as chips and crackers as they contain high amounts of hydrogenated oil and trans-fatty acids.

Trans and saturated fats have been proven to increase bad cholesterol. You can replace these fats by using olive oil or by eating fish that possess high levels of omega 3.

By simply changing your diet, you can decrease your chances of having fatty deposits in your arteries.

Trim Down Your Weight

exercise to lower cholesterol without medication photo by photostockBeing obese or overweight is a major risk factor of heart disease.

If you think your body doesn’t meet its ideal body weight, trimming down your excess fat is another option to reduce cholesterol without drugs.

Remember that you need to burn more calories than you need to take in so learn to eat in moderation.

Get to Know More About Your Cholesterol Levels

Monitoring your total cholesterol level is also an important step to attain optimal health. Below is a quick guide for you:

  • Total cholesterol should be less than 200mg/dL
  • LDL should be less than 100 mg/dL
  • HDL levels should be more than 50 mg/dL
  • Triglycerides less than 150 mg/dL

You can maintain these normal levels of cholesterol if you start and continue to modify your lifestyle by eating healthy, increase your physical activity and getting rid of your old unhealthy habits.

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