You can lower cholesterol without drugs by following some basic steps that will not only change your cholesterol readings, but also improve your health today and in the future.  So often we use a prescription drug and hope it will magically cure whatever ails us.  The truth is prescription drugs for lowering cholesterol do work.  The problem is both the short term and long-term side effects.

Even more dangerous than the side effects of prescription drugs to lower cholesterol is not getting cholesterol under control.  Over time, high cholesterol can lead to numerous conditions of the heart and arteries, not the least of which are atherosclerosis (hardening of the arteries), stroke or heart attack. 

Here are 5 steps you can take today to lower your cholesterol without prescription drugs.

Eat right.  May sound simple, but diet has such a significant impact on lowering cholesterol that it should be the number one factor you look at in determining if your high cholesterol is hereditary or a matter of dietary choices.  A low fat and low cholesterol diet is the first step toward lowering cholesterol.

Exercise.  Improving cardiovascular health is a step toward reversing the effects of high cholesterol.  Exercise itself doesn’t directly lower cholesterol, but will strengthen the heart and entire circulatory system.

Quit smoking.  If you smoke, the plaque build up in the arteries due to high cholesterol is accelerated.  When plaque blocks the flow of blood to the heart, the muscle has to work harder to get oxygen.  This can lead to a heart attack.  If the arteries get completely blocked with plaque from high cholesterol then a stroke can occur.

Relax.  Chronic stress can affect cholesterol levels. If you are constantly stressed and eating a low cholesterol diet, you may not see any improvement in cholesterol readings until you learn to relieve stress.

Talk to your doctor.  Not all doctors are quick to prescribe medications.  In fact, the more enlightened doctors will help you form a diet and exercise plan that is suitable for your current overall health and abilities as a first step toward lowering cholesterol.  It is always important to ask your doctor if your decision to follow a specific diet or exercise plan is right for you.  In addition, do not stop taking medications before consulting with your doctor.  You can lower your cholesterol with diet and exercise, and under the care of your doctor, see about removing drugs from the process.

It does not take long to see significant improvements in your cholesterol. Lower cholesterol can be yours in just a matter of weeks.

1. USE GOALS TO PRIORITIZE YOUR ACTIVITIES AND CALENDAR.

• Identify your top three goals.
• Make a list of all your weekly tasks supporting those goals.
• Designate deadlines and note them in your calendar.

 

• Schedule activities in your calendar with start and end times.
• Use a kitchen timer to stay on schedule.
• Evaluate your productivity each week and adjust accordingly.

 
2. ELIMINATE MULTITASKING.

• Multitasking is often praised; however, the lack of focus may lead to mistakes and slower productivity.
• Flex your focus muscle by managing one project at a time—you’ll be more productive!

 
3. CREATE ROUTINE.

• Create routine by scheduling activities at the same day and time each week.
• This automates productivity and supports your commitments.

 
 
4. PLAN TO PLAN.

• An extra 30 minutes to organize and prioritize your week may seem unnecessary, but this will help increase productivity. For example, shopping for groceries with a list promotes a healthy budget, waistline, and schedule. Without a list, you may lose productivity by returning to the store multiple times. (Totally done that 😊 )

 
5. ASSESS YOUR APPROACH.

• At the end of each week, assess your time management approach. Take note of distractions and
• productive influencers. Uh hello Facebook, Twitter, Instagram and my email.

 
6. SCHEDULE DOWNTIME.

• Giving your mind and body time to relax allows for reflection, recharging, and rejuvenation.
• This could be for a breathing exercise, meditation, listening to music, or reading a book.

Deconstructing Cravings 
Did you know that the body is an amazing source of intelligence?  It is always there for you, pumping blood, never skipping a heartbeat, digesting whatever food you put in it + maintaining homeostasis. Is this reliable, intelligent bio-computer making a mistake by craving ice cream or a hamburger or chocolate? Are cravings due to lack of will-power or discipline? I’d like to suggest that cravings are not a problem. They are critical pieces of information that tell you what your body needs.


The most important thing is to understand why you crave what you crave. You diet may be too restrictive or lacking essential nutrients. Perhaps you are living a lifestyle that is too boring or stressful; so your body tried to correct the imbalance by sending you a message: a craving. A craving for something sweet could mean you need more protein, more exercise, more water or more love in your life. The key to stopping the sugar craving is to understand + deliver what your body really needs! (P.S. this is where that phrase “out of balance” comes into play!)


Although we search + search; no book or theory can tell you what to eat. Only awareness of your body + its needs can tell you. Books, theories + outside support can help guide you but of all the relationships in our lives, the one with our body is the most essential. It takes communication, love + time to cultivate a relationship with your body. As you learn to decipher + respond to your body’s cravings, you will create a deep + lasting level of health + balance.


The next time you have a craving, treat it as a loving message from your body instead of a weakness. Try these tips to respond to your body:
 

•  Have a glass of water + wait 10 minutes.
•  Eat a healthier version of what you crave. For example, if you crave sweets, try eating more fruit + sweet or root vegetables. 
•  What is out of balance in your life? Is there something you need to express, or is something being repressed? What happened in your life just before you had this craving? 
•  When you eat the food you are craving, enjoy it, taste it, savor it; notice its effect. Then you will become more aware + free to decide if you really want it next time.  
  

Get happier with my magic formula (plus recipe!)

What makes you smile? Laugh? Go giddy with glee? For some, it’s a walk barefoot through the grass. For another, it’s a spin on a roller coaster, a solo movie date, or a perfectly ripe mango.
 
So… when was the last time you did something that makes you happy?
 
If it’s been awhile, consider this: happiness lowers stress levels, increases immune system function, and lowers your risk of disease. It also makes life easier.
 
The Magic Formula for Daily Pleasure
 
Doing one pleasurable thing per day (or more!) is the most powerful antidote for gray, boring, or stressful days. Try this:

• Make an “I love” list. List everything that you enjoy – nothing is too small or too large. If you enjoy it, get it on the list.
• Take a look at how you spend your days. When could you fit in a little pleasure? Perhaps you could leave the office at lunch to walk in the park? Maybe you could play your favorite music while doing the dishes? Book yourself a massage this weekend?
• Repeat daily, or more often, as needed.

 
To get you started down the road of pleasure, give this luscious recipe a try:

As a health coach it very important for me to walk the talk! Everything I coach my clients on and/or recommend, I have done or currently do myself! I just completed my 7 Day Detox along with some clients! What an amazing week! I feel great, I have more energy  I lost 8lbs! Woo hoo!!!!!

What's more is that this 7 day detox works & is affordable. There are so many detox programs out there but a detox doesn't have to break the bank, make you sick or spend your day in the bathroom.  Detox's are not for everyone; this I realize & therefore, do not recommend for every client that asks about them. However, if you are looking to reset your internal systems; clean your system of toxins, eliminate your cravings for sweets & salt, maybe even kick the caffeine habit, gain energy & food perspective PLUS lose some weight a detox is a wonderful way to achieve all of these things!