High cholesterol is a major risk factor for heart disease and stroke. There are expensive prescription drugs that lower cholesterol, but they have side effects, such as headache, nausea, constipation, muscle pain and, more rarely, liver failure, according to MayoClinic.com. The safest way to reduce blood cholesterol is to stick to a low-fat, high-fiber diet. Adopting a diet low in saturated fat might not be easy, but it is safer than waiting until you need heart bypass surgery.

Vegetarianism

Start by becoming a vegetarian, if you can. While it may not be necessary to become a complete vegetarian, numerous studies compiled by the Vegetarian Society conclusively show that vegetarians have significantly lower total cholesterol and low-density lipoprotein levels than omnivores. Vegetarians also have lower mortality rates from heart disease. A 1988 study of more than 27,000 Californians found a correlation between meat consumption and incidence of heart disease.

Heart-Healthy Foods

Eat omega-3s. One of the most heart-healthy class of nutrients out there is omega-3 fatty acids, which are abundant in many types of fish. These fats can replace those found in red meat and actually undo the damage. Stock your cupboard with walnuts and almonds. They provide healthy polyunsaturated fatty acids that reduce total cholesterol and keep blood vessels elastic. Embrace fiber. Soluble fiber, like that found in oat bran, apples, barley and prunes, reduces your absorption of dietary cholesterol and decreases total blood cholesterol.

Other Considerations

Take natural cholesterol-lowering supplements. In addition to food sources, there are also natural supplements that can be added to the diet to reduce cholesterol. Psyllium husks, artichoke extract, garlic extract and flaxseed oil, along with fish oil, are believed to potentially lower cholesterol. Although a diet limited in animal foods and rich in heart-healthy plant-based foods and supplements is the safest single method to reduce cholesterol, this approach is most effective when combined with regular exercise. A small percentage of the population does not respond to diet alone in trying to lower cholesterol. And some people must resort to prescription medication to achieve reductions when changes in diet and exercise don't help.

Source:

Vegetarian Society: Health and Vegetarians

NY Times: Eating Your Way to Lower Cholesterol

MayoClinic.com: The Top 5 Foods to Lower Your Numbers

More Information:

Top 5 Lifestyle Changes to Reduce Cholesterol

Lower Cholesterol Naturally

10 Ways to Lower Cholesterol