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Fitness & Nutrition

Video: How to Lower Cholesterol Without Drugs

By on 09/10/2021

High cholesterol is a major risk factor for heart disease.

The good news is you have the power to make the lifestyle changes shown in this video to help lower your cholesterol naturally.

 

Choose healthful fats

  • Replace saturated fat with unsaturated fat.
  • Eat more fish, nuts, seeds, avocados and liquid oils – and less fried food, butter and high-fat meat and dairy products.

Focus on fiber

  • Just 5 – 10 grams of soluble fiber a day can lower “bad” LDL cholesterol.
  • Boost soluble fiber with beans, oats, oat bran, apples, avocados, pears and Brussels sprouts.

Sip sensibly

  • Too much alcohol may raise triglyceride levels and cause a fatty build-up in the arteries.
  • Limit alcohol to no more than one drink for women and one to two drinks for men per day.

Move more

  • Physical activity can improve cholesterol levels and help manage weight.
  • Aim for at least 30 minutes of aerobic exercise at least five days a week.

Quit smoking

  • Smoking and vaping lower “good” HDL cholesterol and increase overall heart disease risk.
  • Quit to protect your arteries, raise HDL and lower LDL cholesterol.

If lifestyle changes aren’t enough…

If lifestyle changes don’t lower your cholesterol enough, your doctor may also prescribe medication to get cholesterol into a healthier range.

Take medication as prescribed while continuing to practice healthy lifestyle habits.

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Date Last Reviewed: July 13, 2021

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Beth Stark, RDN, LDN

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Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness. The Einstein Healthcare Network "Terms of Use" apply to all content on this blog.