Six Simple Steps to Lower Your Cholesterol Level

Did you know you can lower cholesterol without drugs by following some basic steps that will not only change your levels, but also improve your health today and for 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.  In addition, unless behavior change and lifestyle modification isn’t addressed, the root cause of the problem will still persist.

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. This is especially true if these fats become oxidized and damaged in the body, which leads to a cascade if events that leads to plaque formation and atherosclerosis

Here are six simple steps you can take today to lower your cholesterol without prescription drugs:

Eat right

It may sound simple and cliche, but your food intake 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.  

Eating a well-balanced diet, high in vegetables and fruits, which provide fiber, nutrients, and antioxidants which all help to keep the body healthy, inflammation low, and cholesterol under control.  Be mindful of your sugar intake as well, as excess carbohydrates are stored as fat. 

Exercise

Improving heart 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. Exercise does help to keep blood sugar levels regulated, which can indirectly lead to less fat deposits from excess sugar intake

Quit smoking

If you smoke, it generates harmful and reactive compounds which damage the fat by oxidizing it and the plaque build up in the arteries due to high cholesterol is accelerated. The oxidized fat leads to inflammation, damage to brain cells, obesity, diabetes and cardiovascular disease. 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 see any improvement in cholesterol readings until you learn to relieve stress.  Don’t forget that stress has a huge influence on your eating habits and hunger cues.  Taking the time to actively schedule 15 minutes of ‘me time’ each day is a great start.

In addition, merely slowing down breathing can significantly improve your stress and this can be done anywhere.  Square breathing is a popular technique for those moments where you need a way to calm yourself.  It's super quick and works well. You can do it in the car or in line at the store, without anyone even knowing you are doing it.  The key is to find what works for you and SCHEDULE IT!

(Thank you to our friends at F.L.O.W. Wellness Center for the Square Breathing guided video! Check out their page www.flowintowellness.org for more ways to add self-care into your day!)

Choose healthy fats

Cutting back on saturated fat intake is beneficial if you have high cholesterol.  Choose healthy monounsaturated fats such as avocado oil or extra virgin olive oil has shown many heart health benefits, as seen with the widely studied Mediterranean Diet. Avoid unhealthy seed oils, such as sunflower, soy, corn or canola, which can be extremely high in polyunsaturated and Omega-6 fatty acids, which are damaging to your health and arteries at such levels.

Don’t Forget the fiber !!

Diets high in fiber have been shown to not only lower cholesterol but also increase longevity. The soluble fiber in particular has cholesterol-lowering effects and can be found in foods such as beans, vegetables, sweet potatoes, oats, raw nuts, and some fruits. Non-dietary fibers, such as psyllium husk are a rich source of soluble fiber with cholesterol-lowering properties. Cultures with the highest intake of fiber have been found to have the longest lifespan and lower incidences of disease.

Talk with a nutrition professional

Not all conditions require medication therapy as a first line intervention. In fact, a nutrition professional 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. You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about the necessity of drugs to the process.
It does not take long to see significant improvements in your cholesterol. Lower cholesterol can be yours in just a matter of weeks.

Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.

Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.

Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.

Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.