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5 Steps To Lower Your Cholesterol Levels Without Medication

High cholesterol can lead to coronary heart diseases. Follow these simple lifestyle hacks to prevent cholesterol from building in your body.

5 Steps To Lower Your Cholesterol Levels Without Medication

Simple lifestyle changes can help you reduce high cholesterol


  1. Our body creates all the cholesterol it requires
  2. High fiber and protein rich foods reduce bad cholesterol
  3. Exercising is must to get rid of excess weight & reduce pressure on heart

To put it simply, cholesterol is a substance found in the body cells that helps the body digest food and manufacture hormones. The human body manufactures the amount of cholesterol it needs and any additional cholesterol is hence a burden on the body. This substance travels through the bloodstream in bundles that are made of fat and protein and too much buildup of cholesterol often leads to dangerous coronary heart diseases. This is what shows as a little weight gain on the outside. There are medications available to control these cholesterol levels within desired limits but there are also some simple lifestyle changes you can make to lower your cholesterol and hence avoid any dependence on medication.

Here are 5 changes you should make to your life today and lower your cholesterol levels:

1. Push out all kinds of fat from your diet

This includes saturated fats, trans fat and dietary cholesterol. While omega 3 fatty acids are good for your heart health, most other kinds can wreak havoc with your heart since they are high in cholesterol. So check food labels before buying.

which fats to consume and why

Photo Credit: iStock

2. Do aerobic exercises and lose weight

Try swimming, running, riding a bike or any other sport. Find an exercise you like so that you can stick to it for long. Exercising is essential to reduce cholesterol and this will help you get rid of any excess weight and fat on your body. Losing even 5-10% of your body weight by taking stairs instead of elevator will drastically reduce your cholesterol.


There's no better way than exercising and reducing your cholesterol
Photo Credit: iStock

3. Resort to high-fiber foods

Soluble fiber in particular is helpful in lowering bad cholesterol levels. So include foods like oatmeal, peas, eggplant, barley, apples, oranges and pears in your diet. This is also a reason foods high in sugar are bad for your health since sugary foods are low on fiber.


High fiber foods also keep you full, preventing overeating
Photo Credit: iStock

4. Moderate alcohol consumption and quit smoking

Quitting smoking will actually work like a miracle. According to studies, within 20 minutes of quitting smoking, your heart rate and blood pressure will decrease and your risk of acquiring a heart diseases will fall to half within an year. Similarly, drinking excess alcohol is linked to heart diseases and limited intake will help you drastically.


Say no to smoking to lower cholesterol levels
Photo Credit: iStock

5. Switch to a protein-rich diet

Proteins, especially whey protein found in dairy products is effective in reducing cholesterol and blood sugar. Include legumes beans, nuts, peas and lentils in your everyday diet to get rid of excess cholesterol.

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Also read: High Cholesterol Signs And Symptoms


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