How to Lower Your Cholesterol Without Medication

      Your doctor just phoned with the numbers for your cholesterol.  For the first time in your life, your cholesterol is out of control.  You have been doing everything humanly possible to keep your numbers in check, with exercise, diet, plenty of sleep, and your stress level is minimal.  So what gives?  Is it possible you have a history of high cholesterol in your family?  If this is the case, regardless of your health habits, you are definitely at risk. 

     If you are a smoker or someone who consumes alcohol on a regular basis, now is the time to ‘kick’ the habit’ 

     What about those unwanted pounds you keep telling yourself you want to lose.  What are you waiting for?  There is no time like the present. Now is the time to get started.  Rather than frying your food, try grilling, baking or broiling instead.  Go for the low fat version of dairy products and choose lean cuts of meat. 

Steps to lower your cholesterol 

* Exercise – We already know that an exercise program is the best way to a healthy lifestyle.  Specialists have reported that thirty minutes of brisk walking three times a week can help reduce cardiovascular disease. A man can reduce his risk of high cholesterol by thirty- seven percent by becoming fit.  Women on the other hand can decrease her risk by forty- eight percent.  That should be enough to ‘kick’ things into high gear. 

* Eat oatmeal and oat bran – Oatmeal contains soluble fiber, which can lower your LDL, or bad cholesterol.  Soluble fiber can also reduce absorption of cholesterol in the intestines.  Other foods that include soluble fiber are apples, pears, barley, prunes, and kidney beans. 

* Walnuts –High in omega three fatty acids, which are also know to slow down the growth of plaque in the arteries. 

* Almonds –High in protein, fiber, minerals, and monounsaturated fats.  They are also rich in antioxidants and contain vitamin E. 

* Fish such as mackerel, albacore tuna, salmon, sardines, and trout are high in omega three fatty acids can reduce the risk of blood clots. Two servings weekly are recommended.  If you are turning up your nose because you are someone who does not like fish, do not despair.  You can also take omega three fatty acids or fish oil supplements.  Alas, these will only give you some of the benefits. 

* Olive oil – Choose extra virgin olive oil because it is less processed and contains more antioxidants that can help lower bad cholesterol. 

* Garlic- Raw or cooked can reduce the liver’s production of cholesterol. 

* Whole grains such as breads, crackers, and bagels. 

* Legumes three times a week are also beneficial factors. 

* Foods high in vitamin C and E contain natural antioxidants.  Fruits such as strawberries, cantaloupe, papaya, oranges, red and green peppers, broccoli, and brussel sprouts are loaded with vitamin C. Sunflower seeds, walnuts, almonds, wheat germ, and soybeans are foods rich in vitamin E. 

* Wine and beer has been known to be effective in lowering cholesterol levels.  Drinking alcohol on a regular basis is not okay.  Moderation is the key. 

     So instead of going through the drive through at Mickey D’s, try grabbing a salad instead. Your heart will thank you.