Exercise

• The two types of cholesterol are HDL (good cholesterol) and LDL (bad cholesterol). Raising the levels of HDL cholesterol counteracts high LDL cholesterol. Exercise is the best way to raise good cholesterol---plan on 20 minutes of cardiovascular activity three to five times per week to increase HDL.
  
  

Diet

• Eating a proper, balanced diet lowers cholesterol naturally. Diets high in saturated fat found in foods such as meat, eggs and cheese raise bad cholesterol. Limit the amount of saturated fats to avoid high cholesterol. Try simple steps like eliminating cheese from sandwiches and cooking one or two vegetarian meals per week to reduce saturated fat.
  
  In addition to avoiding saturated fats, eating certain foods also naturally lowers cholesterol. Oatmeal has high levels of soluble fiber and reduces bad cholesterol. Avoid using the instant type of oatmeal, however, as most contain less soluble fiber than regular oats. Foods that contain polyunsaturated fats, or good fats, also lower cholesterol---fish, avocados and nuts are good sources.
  
  

Supplements

• Supplements containing natural ingredients that lower cholesterol are also available. As supplements are not regulated by the FDA, it is important to consult with your doctor before using these.
  
  A study conducted by Dr. Joseph Maroon in the January/February 2009 issue of Sports Health found that fish oil supplements lowered cholesterol in professional football players who were study participants. Fish oil supplements are available in liquid and pill forms; both deliver similar benefits, but pills are more economical.
  
  Coenzyme Q-10 (CoQ-10) also has cholesterol-lowering abilities. According to the Mayo Clinic, the body produces CoQ-10 but levels decrease with age. CoQ-10 levels are also low in patients suffering from high cholesterol; thus, supplementing may help lower cholesterol levels. CoQ-10 has not been as widely studied as fish oil, and further research is needed to validate its full benefits.