Natural Ways to Lower Cholesterol

High cholesterol levels cause plaque build up in your arteries which restricts blood, oxygen and nutrients from flowing to the heart and brain. Without taking action to lower your cholesterol levels below 200 mg/dL (milligrams per deciliter) you are at greater risk stroke and heart attack.  Natural ways to lower cholesterol are healthier than taking prescription drugs. While the natural way may take longer, you avoid risk of muscle weakening and liver damage.

The following will naturally lower your cholesterol:

• Eating Right. A diet that consists mostly of foods full of fiber and antioxidants such as fruits and vegetables will help to keep your cholesterol levels down. Certain foods are known to lower levels of bad cholesterol (LDL) and raise levels of good cholesterol (HDL) which lower the risk of heart attack and stroke. These foods are:
  • Avocado
  • Apples
  • Almonds
  • Olive Oil
  • Soy bean
  • Garlic
  • Shiitake Mushrooms
  • Chili peppers
  • Oats
  • Beans (all types)
  • Onions
  • Fish
  • Flaxseed
• Quit Smoking.  Even with high cholesterol, your risk of heart attack and stroke will be cut by 50% if you quit smoking.  Smoking oxidizes cholesterol and promotes atherosclerosis, a condition in which the arteries harden and narrow. Smoking also increases blood clotting and weakens blood vessels, making high cholesterol build up even more dangerous. Even if you have smoked for years it is never too late to stop, and always possible to reverse much of the damage done to your body.
• Exercise. Doing some sort of exercise (even just walking) for 30 minutes a day, 5 days a week will help improve your cardiovascular health and lower your bad levels of cholesterol.
• Fish oil supplements. The omega-3 fatty acids found in fish oil naturally lower cholesterol levels. Take 2 capsules once or twice a day, preferably with food. There are capsules that don’t give a fishy odor or fish burps.
• Garlic pills. Garlic naturally prevents the liver from producing cholesterol, which will lower the cholesterol levels in your body.  Take the equivalent of 2 garlic cloves a day in capsules. If you are not into popping so many pills, you can simply incorporate 2 garlic cloves into your diet every day.