Monday, April 15, 2013

How to lower cholesterol without medication

I haven't blogged for a while. (Hides head in shame.) I've had this blog for a little over a year and I've gone in all sorts of directions with it.  I've posted recipes, crafts, drawings, random stuff... My son asked me why I haven't posted for a while and I said it was because I wasn't sure what I wanted to do with the blog.  I don't have a lot of followers and I was worried that it was too random. He said it was a blog about me being a mom.  Ha.  He's absolutely right.  Being a mom is pretty random and no one listens to me in that aspect either.  So, I'm back with all my randomness. Hi.

Here's a follow up on my cholesterol thing.  I went back to the doctor at the beginning of the year and my cholesterol was back in the normal range (woot!). I thought other people who are avoiding weird medications would like to know how I did it.

My youngest actually said that one day when we sat down to a nice healthy meal of mostly vegetables. His tongue might miss cholesterol, but his heart won't. :)

1- Exercise.  Ugh.  It's one of those necessary evils.  The key to actually exercising is to find stuff you enjoy. Try: video games that require movement, hula hooping, walking, running, hiking, a variety of exercise videos, exercise balls, playing with your kids, grocery shopping (not kidding), intense house cleaning, or elliptical machines. Don't do the same thing over and over again.  Switch it up and have fun with it. (Yes, I just put fun and exercise in the same paragraph.) Just get moving for at least 30 min a day.

2- Cut back on red meat. I still had the occasional nitrate free hotdog, but that was it.  Now that I'm just maintaining my cholesterol levels, I'll eat the occasional steak or burger.

3- More leafy green vegies.  I ate a lot of green salads.  Spinach, grated cheese, croutons, and pineapple salad with a small amount of ranch dressing. Don't do the low fat ranch.  The cholesterol in ranch is the good cholesterol.  Just don't go overboard with it.

4- Smoothies in the morning. I tried green smoothies, but couldn't get over the fact that I was drinking something that looked like alien ooze.  My smoothies consist of fruit, lowfat yogurt, and water.  Berries in the morning are really good for you. I actually lost about 8 lbs just from the smoothie breakfast alone.

5- Cut back on all animal products. I went easy on the cheese, meat, and milk.  I used only egg whites while I was lowering my cholesterol.  I've heard that eggs are good cholesterol, but I cut back any way just in case.

6- More beans! Black beans and pinto beans are a good meat substitute.

7- Lemongrass essential oil.  I have no idea if the lemongrass helped or not since I was doing so many other things.  I actually use it for my knees and carpal tunnel, but it is supposed to also help lower cholesterol so I'm including it on my list.

8- Cut back on sugar.

9- No fried foods. (I admit that I snitched an occasional french fry, but fried foods are the worst for cholesterol.)

10- Use olive oil instead of butter for cooking and keep the heat low.

11- Substitute sugar free (no weird sweeteners) applesauce for oil in cooking.  It changes the texture, so you can do half apple sauce/half oil.

12- Read labels.  Get to know what you're actually eating.  If the ingredients list requires a chemistry degree to understand, you probably don't want to eat it. Fresh is best.

13- Drink more water.

Basically, you have to do all the stuff your mother has been telling you all your life if you want to lower your cholesterol without medication. I was willing to go for the medicine if I had to, but they always come with side effects. These few changes in my diet and lifestyle have given me more energy and helped me lose those last few baby pounds. (My baby is 8 O_o)


  1. Good ideas. I would like to add that eating whole foods not processed foods helps too. Oh and if you get farm fresh pasture fed eggs they actually are so much better for you and your heart. There is just something about letting chickens roam free and eat bugs that makes them better for you. I don't know why, but the omega 3s in them are a lot higher. You should also try adding a tiny bit of spinach to your smoothies just to start out with. Five leaves or so. You won't notice the difference. Then slowly add more. Greens are so good for you.

  2. Thanks Tori. I'll have to try the farm fresh eggs. Surprisingly, eggs were what I missed the most. I had no problem eating a quinoa burger instead of beef, but I had to leave the room when everyone else was eating scrambled eggs.

  3. Haha! I don't know if you saw the massive thread on eating, exercise, and health in genreal that went around AI but it seems everyone is thinking healthier these days! I love your list! It's some great advice!