Ways to Lower Cholesterol Without Medication

Cholesterol is a type of fat that makes on our own and also from the foods that contain cholesterol. Our bodies have an optimal level of cholesterol levels. This balance will be disrupted when we have a poor diet, inactivity, and chronic stress, we put our body and blood vessels at risk. 

It is important to lower down cholesterol without the helping of medications. This can be done by the following interventions:


1. Eat more fish

Coldwater fish such as salmon, sardines, and tuna have two fatty acids which are EPA and DHA. These are a type of omega-3 fat that has extremely effective anti-inflammatory properties.


2. Increase fiber intake

Fiber can bind cholesterol and help excrete it, effectively lowering cholesterol levels. 


3. Cut-out the sweetened beverages

Sugar is a main driver of high cholesterol and inflammation. Limiting sweetened drinks is the best way to decrease the sugar level in your body.


4. Include wholesome fats.

Lower carbohydrate diets with higher sources of wholesome fats can help lower triglycerides. The majority of your fats should come from mono and polyunsaturated fats such as nuts, avocados, olive oil, etc. These fats can provide more fullness and help to balance blood sugar.


5. Exercise More

Physical activity is one of the things you can do to raise your good cholesterol. Walking is also an effective method for losing weight and improving good cholesterol. 


6. Add high magnesium foods.

Magnesium is a protein that increases when your body is inflamed. Since high cholesterol and heart health is highly related to inflammation, so you can try to add high magnesium food such as organic dark chocolate, almonds, broccoli, black beans, avocado, banana.


7. Remember Vitamin K2

Vitamin K2 helps remove calcium buildup from the arteries. While this vitamin may not directly lower cholesterol but it may indirectly help to prevent arterial blockage. Good sources of Vitamin K2 include hard cheeses with whole milk, egg yolk, chicken breast, ground beef, butter, and liver.





1. 多吃鱼类



2. 增加纤维摄取量



3. 少喝甜饮料



4. 吃含有不饱和脂肪的食物



5. 多运动



6. 摄取含镁食物






Published by: Multicare Pharmacy, 31st July 2020