Reduce Cholesterol without Drugs

Think Nutritionally and Reduce Cholesterol without Drugs

The foundation for reducing cholesterol without drugs is a balanced nutritional diet. That being said, you don't have to buy foods labeled "low cholesterol" to achieve that goal. In fact, researchers at Stanford University that specializes in nutrition say a diet that emphasizes fish, whole grains, plants, legumes, and fruit is significantly better at lowering low-density cholesterol (LDL) than a more conventional diet that is low in cholesterol and saturated fats.

The reason for the difference is plant-based diets interact with your metabolism to improve your cholesterol numbers. If you want to reduce cholesterol without drugs start by limiting your intake of eggs, cheese, and red meat, and replace them with nutritional foods.

A regular exercise routine is critical if you want to reduce cholesterol without drugs. Recent studies show that a 12 week aerobic exercise routine can increase your high-density cholesterol level by at least 5%, and in some people that number is 10% or more. Exercise also helps lower your blood pressure and triglyceride level. The key is to exercise for at least 30 minutes, five days a week.

The Internet and Natural food stores are filled with products claiming to reduce cholesterol without drugs, but there is little or no evidence that they have an impact on your cholesterol ratio. But, there are exceptions that worth exploring especially if plant sterols, niacin, soluble fiber, and a little omega-3 fatty acids are in the formula. Niacin has been known to cause flushing and it can raise your blood sugar level, but a daily dose can raise your high-density level by 15 to 35 percent, and it can lower your low-density level by about 20 percent.

When you add 2 to 4 grams of plant sterols, which are found in orange juice, margarine, and rice milk to your daily diet, you can also lower low-density cholesterol by about 15 percent. The soluble fiber that occurs naturally in nuts, flax, oats, and psyllium husk and in dietary supplements like Metamucil can also drop your low-density cholesterol number. Red rice yeast also works. But red rice yeast contains Lovastatin, which is the active ingredient in a prescription statin. The quality and the quantity of that statin is in question when you use red rice yeast.

Lifestyle Changes Reduce Cholesterol without Drugs

Lifestyle changes may not work as fast as statin medications, but a nutritional diet, exercise, and natural supplements can help reduce LDL cholesterol by 20 to 40 percent. Statin percentages are a little higher, but the cost of using them is not worth it for a growing number of people. Some people who are diligent about exercising and eating healthy can lower their low-density cholesterol by as much as 60% over the course of six months. If you add a natural supplement that is rich in niacin, soluble fiber, and plant sterols you can reduce that time frame.

Overall, it's much easier to reduce your low-density cholesterol number. Increasing your high-density cholesterol number can be challenging, but if you listen to what your body is telling you daily you can get your cholesterol ratio in line without using drugs that create other health issues.

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