10 Ways to Lower Your Cholesterol - written by Janice Lockeby

Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual. For some, even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet, some people require a very aggressive approach which includes cholesterol lowing medication.

High cholesterol can be avoided! It is recommended that you visit your physician on a regular basis to keep a keen eye on your levels. Talk with your doctor before changing your diet. If you have other health problems this is necessary before changing diet.

1. Regular exercise will effectively lower cholesterol and will maintain your body strength to function best. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol.
2. Reduce your overall use of oils even further by using cooking techniques that require little or no oil. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.
3. Limit your sodium intake to 2400 milligrams a day. Sea salt is a better option, but reducing your intake of all salts is the better choice.
4. Enjoy foods high in soluble fiber. These foods include:
* Oats, rye, and barley
* Fruits (especially try oranges and pears)
* Vegetables (especially brussel sprouts and carrots)
* Dried peas and beans
5. When selecting meat, choose leaner cuts, white meat, and cuts that have less white "marbleized" texture although chicken and turkey are the better choices. You can keep the skin on to seal in the juices so long as you remove the skin before eating.
6. Increasing your intake of fresh (not canned, not poached, not sweetened or boiled) fruits and vegetables significantly should be your first goal.
7. If you are very busy and tired at the end of a long day, a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Wrap some veggies in a tortilla, cut more veggies into a salad, and drizzle the salad with olive oil and lemon juice. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. Soups and stir-fries are other kitchen friends of busy people who aren't very handy in the kitchen.
8. Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Combine until blended. This makes an excellent and very healthy snack.
9. Read labels. Many foods that claim to be "low-cholesterol" are full of saturated fats that are terrible for your cholesterol level. Many foods that claim to be "low fat" still have plenty of fat or have small portion sizes.
10. Keep cut up fruits and vegetables in your refrigerator to make stir-fries, salads, and other healthy meals easier. If you can make low-fat alternatives easier to reach for than fast food, you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Keep low-fat yogurt and other low fat foods around for fast snacking, and you will reach for these foods rather than turning to high-fat, high-sodium "fast foods.".

Research is providing good evidence that there several effective natural herbs and supplements to help lower LDL and raise HDL or "good" cholesterol. This research has been done in lab settings. If you visit a naturopath or health care practitioner who specializes in alternative medicines, you may be advised to try some of these treatments.

If you are worried about the side effects of pharmaceutical cholesterol-lowering drugs or testaments, you may wish to speak with your doctor about drug-free ways to lower cholesterol or you may wish to ask for a recommendation for a natural health practitioner. Considering alternative remedies gives those dealing with higher levels of cholesterol new options. It is especially good for those who do not react well to traditional pharmaceutical cholesterol-lowering medications.