How to Lower your cholesterol without medication

Read labels so you can limit cholesterol and saturated and trans fat intake.

It’s recommended that cholesterol intake be less than 300 mg a day. 

The American Heart Association recommends that total fat intake should be 30% or less of your total calories and that saturated fat should be 10% or less of your total calories.

Saturated fat is found in all animal fats 

Trans fats are fats formed when vegetable oils are hardened into margarine or shortening. 

When checking labels, look for the word “hydrogenated.

Eat healthy snacks that are low in fat and cholesterol, such as fruit, raw vegetables  plain unsalted popcorn or pretzels, or low-fat yogurt and gelatin.

Replace some meals of red meat with poultry, fish, beans, peas, lentils, tofu, or other soy products.

Pack healthy lunches

Teach children to pick healthy items

Exercise. Walk, hike, bike, or play sports as a family. Exercise helps elevate the HDL (good cholesterol) in the blood.

Have a low-fat diet. The American Heart Association recommends low-cholesterol, low-saturated fat diet for all children over age of 2.

plant products don’t contain cholesterol, so encourage as many servings of vegetables a day.

Eating saturated fat from animal products raises cholesterol levels . 

Go meatless two days a week.

Fish is also a great option. broiled and not deep fried.

When you do eat meat, use lean cuts and trim the fat and remove the skin before eating it.

Limit all meats to moderately-sized portions.

Use low-fat or fat-free dairy options.

Start a family exercise program

Exercise is the best way to raise the level of HDL (the “good” cholesterol). 

Your goal should be at least 30 minutes of exercise at least 3 times a week.  

Children are more likely to follow through with this if they do it with their family. 

Try walking or biking instead of riding a car, taking the stairs instead of elevators, walking the dog, jumping rope, or playing outside when your child seems bored, and encouraging your child to join a team.

 Also, limit TV and video game time to 2 hours or less a day.


Have a smoke-free home. You can raise your own HDL just by not smoking. Also, avoid exposing your child to smoke.

Set good examples. If you insist that your child goes on a special diet or starts exercising more, support him or her by having the whole family follow the diet and exercise.


One thought on “How to Lower your cholesterol without medication

  1. Great post. I was checking continuously this blog and I am impressed!
    Extremely useful info particularly the last part 🙂 I care for such information
    much. I was looking for this particular info for a very long
    time. Thank you and good luck.

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