The steps to lower your cholesterol without prescription drugs

Eat right.

May sound simple, but diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices.

A low fat and low cholesterol diet is the first step toward lowering cholesterol.

Exercise.

Improving cardiovascular health is a step toward reversing the effects of high cholesterol. Exercise itself doesn't directly lower cholesterol, but will strengthen the heart and entire circulatory system.

Quit smoking.

If you smoke, the plaque build up in the arteries due to high cholesterol is accelerated.

When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen. This can lead to a heart attack.

If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur.

Relax.

Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not seen any improvement in cholesterol readings until you learn to relieve stress.

Talk to your doctor.

Not all doctors are quick to prescribe medications. In fact, the more enlightened doctors will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol.

It is always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you.

In addition, do not stop taking medications before consulting with your doctor. You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.

You can lower cholesterol without drugs by following some basic steps that will not only change your cholesterol readings, but also improve your health today and in the future.

So often we use a prescription drug and hope it will magically cure whatever ails us. The truth is prescription drugs for lowering cholesterol do work. The problem is both the short term and long-term side effects.

Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control.

Over time, high cholesterol can lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or heart attack.

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Heart disease is the number one killer today

Heart disease is the number one killer today. Men and women are both likely to become victims. Men typically suffer more heart attacks, but women’s can be deadlier, so it is important for both genders to monitor their heart health by making a number of simple lifestyle adjustments. 

1. Eat smart. 

The American Heart Association and other health organizations, as well, publish guidelines for sensible diets that promote heart health. Get a copy at their website or ask your doctor to recommend a diet for you. 

Typically, you should try to limit your consumption of red meat to perhaps a few ounces once or twice a week. Cook chicken and fish in casserole dishes instead, and experiment with vegetable recipes to try new and exciting variations. 

Don’t forget the raw veggies with low-fat dip and fresh fruits for desserts or snacks. 

2. Watch your fluid intake. 

Most of us don’t drink enough water each day. Unless you have special medical restrictions, aim to have eight glasses (eight ounces each) of water daily. 

In addition, you can drink other beverages, but avoid sugary, nutrition-less products like pop or sweetened fruit juice. One or two cups of tea or coffee are probably all right, but keep in mind that caffeine can dehydrate you and make you jittery, so limit your intake. 

3. Get daily exercise. 

Your doctor can recommend a hobby, routine, or workout that will benefit your physique and health. 

Walking at a moderate pace for 30 to 60 minutes daily is a great way to incorporate aerobic activity in your lifestyle, tone muscles, and enhance your metabolism. 

Your circulation will thank you, too, as it becomes more efficient at pumping blood through your body and breaking up plaque buildup in your arteries, thus allowing your heart to pump more easily. 

Just be sure to wear appropriate footwear and clothing, and don’t overdo it. Let your doctor know if you experience shortness of breath or painful limbs. 

4. Learn to manage stress. 

Everyone experiences stressful events throughout their day. From getting up late to missing the train or having an argument with a family member, stress is all around us. We just have to learn to keep conflict and disappointments in check by reminding ourselves of the blessings and joys that surround us, often unnoticed.

You may want to keep a journal to write about negative feelings instead of keeping them bottled up inside, where they may eventually explode. 

In addition, cultivate a good support group of friends, family members, and social contacts. Get out and have fun. Meet new people and discover new ideas. Life will become more enjoyable, and your heart will benefit from your upbeat attitude. 

Consider volunteering in your community to make a difference in the lives of others. As you make new connections and continue to nurture old ones, you will feel healthier and benefit from a positive lifestyle. 

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