Lower Your Cholesterol Without Medication

Your doctor says your cholesterol is too high. He’s going to give you another six months to see if you can lower the numbers on your own. If not, it’s time for one of those cholesterol-lowering medications. So, what can you do to lower your numbers and stay off medication?

Chance are you already know some common-sense rules to drop your cholesterol numbers, such as eating right and getting a little exercise. All that is required is a little discipline to overcome the stresses, tough choices and distractions that are a part of everyday life.

“It’s not easy, but the high numbers indicate that it’s time to start managing your cholesterol and slowing plaque buildup,” says Kevin Leisinger, M.D., of Cleveland Clinic Family Medicine – Rockport. “Cholesterol buildup in the body is a recipe for cardiovascular disease.”

High total cholesterol and LDL (“bad” cholesterol) levels can result in plaque buildup in the arteries, eventually resulting in decreased blood flow to the heart or cardiovascular disease, the leading cause of death in the United States.

“Incorporating a few lifestyle changes that can help lower your cholesterol,” says Dr. Leisinger.

"It is the little things that you do EVERY day that are more important than the big things you do only once in a while.”


Here are some ideas to help you get started:

Stop Smoking. If you smoke, quit now. “Smoking lowers the level of HDL (‘good’ cholesterol) and increases the risk for developing blood clots,” says Dr. Leisinger. Quitting also lowers your blood pressure and will immediately begin decreasing your risk of a heart attack.

Lose Weight. Extra pounds lead to high cholesterol. Dropping as little as five to 10 pounds can reduce cholesterol levels. “Look at making small changes to your eating habits and daily routine,” says Dr. Leisinger. “It can make a big difference.”

Change Your Diet. Reduce your intake of saturated and total fats, particularly cholesterol and trans fats. Saturated fats (butter, cream, cheese, lard and meat) and foods that contain trans fats (sometimes found in margarines, store-bought cookies, crackers and cakes) are particularly bad for your cholesterol levels. Instead, eat more high-fiber foods, such as beans, oats, fruits and vegetables.

“Start your day with oatmeal and a glass of orange juice,” says Dr. Leisinger. He also recommends drinking low-fat or non-fat milk, avoiding fried foods and eating two weekly servings of fish (mackeral, lake trout, herring, sardines, salmon, albacore tuna) that contain omega-3 fatty acids. Also found in ground flaxseed and canola oil, omega-3 can reduce blood pressure and lower the risk of developing blood clots. Other healthy choices are eating a handful of walnuts, almonds or another nuts, and replacing other fats in your diet with olive oil. “But be sure to check with your doctor before making major changes in your diet,” says Dr. Leisinger.

Get Moving. Everyone knows exercise has many health benefits, including reducing weight and keeping your heart healthy. Exercise can also raise your HDL, the “good” cholesterol. Just a moderate amount of exercise, such as an evening walk, will help. With your doctor’s approval, increase your exercise to 30 to 60 minutes per day most days of the week.

Medication. When all is said and done, your doctor may determine that exercise, diet and other lifestyle changes are not enough to lower your cholesterol to acceptable levels. He or she may write a prescription for a cholesterol-lowering medication, which have proven to be effective.

“If you begin taking medication, be sure to continue your lifestyle changes, too," says Dr. Leisinger.

To schedule an appointment with Dr. Leisinger, call Cleveland Clinic Family Medicine – Rockport at 216.529.7125.

For information on the Lakewood Hospital Heart Center programs, call 216.529.8500.