How to Lower Cholesterol Naturally in 7 Steps

eating salmon with omega 3 to lower cholesterol naturallyLearning how to lower cholesterol naturally is simple. And the 7 steps below have a much higher rate of success than the “prevention medications” usually prescribed to lower cholesterol.

Actually, you can probably lower cholesterol better by regularly petting your cat than taking cholesterol drugs. And you’ll avoid all these side effects.

  • Tiredness and irritability,
  • Muscle pain and weakness,
  • Loss of memory and mental clarity,
  • Liver inflammation, damage and abnormalities,
  • Depletion of vitally important heart protection nutrients,
  • And long term use can even lead to congestive heart failure.

Plus, “prevention medications” used to artificially lower cholesterol (un-naturally) only decrease heart attack death risk by less than 1½%.

How to Lower Cholesterol Naturally

These are the 7 steps you can take to lower cholesterol naturally. And if you follow all of them, you can count on a very high success ratio.

  1. Eat a healthy cholesterol lowering diet. Some fats help lower cholesterol, while others can raise it. So get your fats right. Reduce overall fat intake, avoid trans fats, limit saturated fats and replace “bad” fats with “good” fats, such as olive oil and those found in whole grains and omega 3 fish. High fiber foods also help lower cholesterol naturally. They decrease “bad” LDL and increase “good” HDL cholesterol.
  2. Do regular healthy physical activity. At least 30 minutes of exercise a day has been shown to decrease total cholesterol and improve “good” HDL cholesterol levels, while lack of regular physical activity can raise “bad” LDL cholesterol levels as well as lead to weight gain.
  3. Reach and maintain a healthy weight. Being overweight can decrease “good” HDL levels and increase “bad” LDL and total cholesterol levels. Learn the healthiest weight to aim for by calculating your BMI here.
  4. Eliminate sweets and refined foods. Few realize that eating sweets and other high glycemic foods increase triglycerides and cholesterol production. These foods are also addictive. Once you eliminate them, you’ll find that fruits, vegetables and whole grains actually taste sweet.
  5. Cut out caffeine and alcohol – drink water. Both caffeine and alcohol have been shown to elevate cholesterol. So it’s best to switch to pure water and, at the very least, follow the “no more than one a day” rule.
  6. Don’t smoke or use tobacco in any form. Smoking damages blood vessels, contributes to hardening of the arteries and is a major health risk for heart disease, stroke and other degenerative diseases.
  7. Practice good healthy stress management. Just like cholesterol, a certain amount of stress is healthy – such as with exercise. But the link between excess stress and high cholesterol production is well established. So take time to relax, let go, meditate, enjoy yourself or do whatever it takes to keep your stress level under control.

Use the 7 steps to lower cholesterol naturally to reach optimum levels of:

  • Triglycerides less than 150 mg/dl.
  • Total cholesterol less than 200 mg/dl.
  • HDL “good” cholesterol over 40 mg/dl.
  • LDL “bad” cholesterol less than 100 mg/dl.

More CommonSenseHealth For You:
Food Fat List of Bad Fat Good Fat
The Glycemic Diet of Low Glycemic Foods
List of High Fiber Foods with Fiber Content
Heart Disease in Women and the Symptoms

Resources

Mensink R, Zock P, Kester A, Katan M. American Journal of Clinical Nutrition. Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Am J Clin Nutr 2003;77:1146-55.

Lichtenstein AH, Appel LJ, Brands M, et al. American Heart Association. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee. Circulation 2006;114:82-96.

U.S. Dept. of Health and Human Services Centers for Disease Control and Prevention. National diabetes fact sheet: national estimates and general information on diabetes and prediabetes in the United States. CDC 2011.

Beresford S, Johnson K, Ritenbaugh C, et al. Journal of the American Medical Association. Low-fat dietary pattern and risk of colorectal cancer: the Women’s Health Initiative Randomized Controlled Dietary Modification Trial. JAMA 2006;295:643-54.

Hu F, Stampfer M, Manson J, et al. New England Journal of Medicine. Dietary fat intake of specific types of fat and the risk of coronary heart disease in women. N Engl J Med 1997;337:1491-9.

Fernandez M., Department of Nutritional Sciences, University of Connecticut. Current Opinion in Clinical Nutrition & Metabolic Care. Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations. Curr Opin Clin Nutr Metab Care 2006;9:8-12.

Beck L. Saturated Fat Is Not Your Heart’s Enemy. The Globe and Mail 2010.

Kaushik M, Mozaffarian D, Spiegelman D, Manson JE, Willett WC, Hu FB. American Journal of Clinical Nutrition. Long-chain omega-3 fatty acids, fish intake, and the risk of type 2 diabetes mellitus. Am J Clin Nutr 2009;90:613-20.

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