When most people find out that they have high cholesterol levels, they panic. They think about all the changes that they need to make and it gives them a negative outlook when they think of whats to come.

Instead of freaking out and trying to do everything all at once, break it down into sections and attack each section one by one. Making your changes slowly will give you a better chance of sticking to your changes and you will also see them in a favorable light instead of resenting what you need to accomplish.

Here are a few tips on how to start off slowly and by making small changes once by one will make the journey to lowering your cholesterol levels that much easier.

• Adding fiber to your diet. Fiber soaks up cholesterol like sponge and dispels it out of the body. Increasing the fiber intake will lower your cholesterol levels as well as prevent the development of colon related problems (this includes colon cancer). Fruits and vegetables contain a high fiber content and also having a bowl of oatmeal for breakfast or even as a dinner meal will help you on your way to lower your levels.

• Take steps toward a more active lifestyle. Daily exercise has proven to lower cholesterol levels. You don’t have to go out and run the marathon, just become involved in activities you enjoy. Anything that gets you off your rear end is considered “activity”, and if you enjoy it you’re more likely to continue with it. Even if you get up and walk around during every commercial while your watching TV can be a start. Once you start feeling better and more energetic you’ll eagerly want to increase your exercise even more.

• A few changes in the way you prepare food can lower their cholesterol content. Cook with monounsaturated fats like canola, peanuts and olive oil. Minimize the use of hydrogenated and vegetable oils (shortening or lard and margarine). Bake, broil, roast or grill meat instead of frying. Fish is recommended for its omega-3 fatty acids which lower blood lipid levels. Salmon is a wonderful example.

• Reduce your intake of processed foods and saturated fats (organ meats, egg yolks, whole milk and dairy products). Opt for low-fat dairy products and cut down on sugar, salt and alcohol. There are more and more companies that are adding a “natural” product line to their line up of food products . If you avoided more natural foods because of the additional expense you’ll be happy to know that prices are now comparable and the foods that are less processed are now about the same cost as junk food.

• As much as possible, avoid fast food restaurants. Most of their menu items contain high sodium and fat content. If you do like to frequent fast food restaurants get a copy of their nutrition facts or Google it online. This way you’ll know in advance which foods are the ones that you should stay away from. All major fast food restaurants have online menus that you can check out.

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There are plenty of ways to help reduce cholesterol levels naturally. Medications are widely available but have been known to cause muscle pains and inflict damage on the liver. Lowering levels naturally is a much safer alternative. Natural remedies can also save you money on your prescriptions.

It is important to note that roughly 20% of cholesterol comes from your diet while nearly 80% comes from your liver. So changes in your diet may need to be taken further by adding nutritional supplements to your daily regimen. Cholesterol levels should be checked at least once every five years for people aged 20 or older and yearly for those over 40. Use the following tips to help maintain healthy levels.

- Cut back on consuming sugar, white flower, rich desserts and fried foods.
- Switch to using healthy oils such as olive or walnut oil.
- Eat baked or poached fish a few nights a week.
- Consume more soluble fiber such as apples, barley, oats, psyllium, kidney beans and pears.
- Eat more nuts such as pecans, hazelnuts, peanuts, pistachios and walnuts.
- Load up on leafy and green vegetables during mealtimes. These include lettuce, broccoli, spinach and green beans.
- Switch to eating whole grain foods instead of starchy white bread and pastas.
- Eat more fruits and berries. These are high in antioxidants and phytonutrients.
- Soy can lower bad cholesterol by three percent.
- Exercise at least 30 minutes on most or all days of the week.

When an altered diet is not enough to maintain healthy cholesterol levels, you may want to consider taking some nutritional supplements. Always follow directions specified on labels and be sure to contact your doctor if you have any questions or concerns. Below are some natural supplements that can help you achieve your goals.

- Octacosanol is derived from wheat germ oil. It is proven to reduce total cholesterol levels.

- Omega 3 Fatty Acids come from fish oil and flax seed oil. These not only help lower cholesterol but also reduce inflammation, a common risk factor associated with cardiovascular disease.

- Garlic can lower total levels.

- Niacin is a B vitamin that can help decrease cholesterol when used in larger doses. It lowers bad cholesterol and raises good cholesterol.

- Chromium (GTF) which aids in metabolizing sugars can help lower overall cholesterol.

- Guggul which is made from herbs is a medicine to help rid the body of bad cholesterol.

Always follow your doctors advice before starting any natural supplement regimen.

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