6 Tips for Reducing Your Cholesterol Without Medication
If you just found out that you have high cholesterol, you might be wondering what your options are to lower it.
Cholesterol can be lowered using prescription medication, which is often the first-line recommended treatment. Extremely high cholesterol needs to be addressed with a prescription treatment plan as soon as possible.
However, if your cholesterol is considered mildly or moderately high, you may be able to lower it without medication. This article will explain the strategies you can try at home to bring down your cholesterol numbers.
Tips for reducing your cholesterol
It’s normal to want to try to control cholesterol with lifestyle choices, diet, and supplements as the first line of treatment rather than starting medication.
Steps you can take to lower your cholesterol without medication include the following six tips:
1. Avoid trans and saturated fats
Eating foods that contain saturated or trans fats can increase your cholesterol level. The American Heart Association recommends reducing saturated fat intake to less than 6 percent of your daily calories.
2. Eat lots of soluble fiber
Upping your daily intake of soluble fiber can decreaseTrusted Source low-density lipoprotein (LDL) cholesterol.
Taking psyllium supplements and eating oatmeal for breakfast are easy ways to increase the amount of soluble fiber you consume every day. You can also load up on fruits and veggies to get that fiber intake even higher.
If you’re considered medically overweight, your chances of having high cholesterol increase. But it’s also important to mention that the idea that thin people can’t have high cholesterol is a misconception.
Cardiovascular exercise can help to keep your weight at a healthy range and can also boost your heart health. Walking, jogging, biking, and swimming are all exercises that can help lower cholesterol, especially if you do them three times per week or more.
4. Cut down on your alcohol intake
When you drink alcohol, your liver breaks it down into triglycerides and cholesterol in your body. Alcohol consumption can also raise your blood pressure and make it harder to keep your weight in a healthy range.
Cutting down on beer, wine, and liquor can be a simple first step to lowering your cholesterol.
5. Try fish oil supplements
Fish oil supplements contain omega 3-chain fatty acids. These acids may help lower triglycerides, although research is mixed. Taking fish oil may not directly lower LDL, but it can have other benefits, such as lowering inflammation in your body.
6. Take a garlic supplement
There’s some evidenceTrusted Source to suggest that taking garlic supplements can moderately reduce LDL cholesterol.
As early as 2000Trusted Source, research suggested that garlic may help to reduce your body’s absorption of cholesterol and lower triglycerides in your blood. But more research is needed to definitively understand how garlic is linked to lower cholesterol levels.
You can find garlic supplements at any health food store or simply start using more raw garlic in your cooking at home.