How to Lower Cholesterol Without Medication: Minor Changes for Big Results


Many people want to know how to lower cholesterol without medication, but have no idea how to do so. Heart disease is the NUMBER ONE killer in America and many countries, which is a direct result of unhealthy living and high cholesterol.

cholesterolWhy is this the number one killer?

Because of the inactive lifestyle many westerners enjoy (and suffer from) and the poor diet we consume.

So the keys to maintaining normal cholesterol levels is diet and exercise. Not just any diet or exercise though; the RIGHT kind of each.

By right I mean something you can do for the rest of your life and actually enjoy. In this article I will show you how to get the most out of your meals by balancing them and digesting them properly with the Seven Classes of Principal Nutrients.

Also, you’ll learn about the perfect exercise routine called My System that will strengthen and improve the function of:

  • Every muscle
  • Your lungs
  • Your skin
  • All your internal organs.

All of these play huge roles in health. And the best part about this routine? It only takes 15 minutes and requires no equipment or weights.

But before we get into diet and exercise let’s take a look at cholesterol.

Two Types of Cholesterol: Good Vs. Bad

There are two types of cholesterol: High density lipoprotein (HDL) is what’s known as good cholesterol and Low density lipoprotein (LDL) is known as bad cholesterol.

HDL’s job is to remove all bad cholesterol from the bloodstream. It transports LDL cholesterol to the liver to be reprocessed. HDL also keeps the inner wall of the blood vessels clean, which prevents heart attack and stroke.

Having high levels of HDL will keep cholesterol levels normal and prevent heart disease

LDL is what gets trapped on the inner walls of blood vessels. If you get too much trapped on these walls and your HDL is too low, your arteries clog. This is when all the bad things I just mentioned happen.

So when going forward, whenever I mention lowering cholesterol, I’m really saying lowering bad cholesterol while raising good cholesterol; which is done with right diet and exercise.

Eating Healthy with Balanced Meals

Some people recommend eating too much of one type of food which can lead to health problems down the road.

There are Seven Classes of Principal Nutrients that you should try to eat proportionally with every meal.

These nutrients are:

  1. Proteins
  2. Carbohydrates
  3. Vitamins
  4. Minerals
  5. Fats
  6. Fiber
  7. Water

balanced mealJust make sure to get a little of each in every meal. If you wish to learn more about each nutrient and how they affect the body and which foods contain them, click here.

Also, make sure you are eating organic versions of all these foods. All processed and canned foods are missing key nutrients.

Never eat anything with white flour in it either, like white bread. Basically all the nutrients have been extracted in the milling process and it will clog your alimentary tract (the passage between your mouth and anus).

Good Digestion is Key

An often overlooked part of dieting is the actual digestion of the food. If you eat the right things but your digestion isn’t working properly, you will be missing out on all the nutrients.

The first step to good digestion is to chew your food thoroughly. You may not realize that a lot of the digestion process actually takes place in your mouth. Between your teeth and saliva, you break down and moisten food to be broken down more later.

To ensure you chew properly:

  • Take your time and taste your food
  • Never eat while rushed (it’s better to miss a meal or wait until you are settled to eat)
  • Don’t drink while eating. Do that before or after your meal.

Another helpful digestion hint is not to overeat. I personally know people who eat until they are sedated and while it may feel good in the moment, it will lead to problems down the road.

If you incorporate the seven food types from the last section, you won’t need to eat too much; you will get more than enough energy in small doses of that food.

Lastly, a one day fast every three or four weeks gives your digestive system a much needed break and spring cleaning. Some people even recommend several day fasts but I wouldn’t do anything like that until you personally research it and talk your doctor.

If going a day without food scares you, then skip a meal here and there. It may seem small but your organs need rest just like every other part of your body does.

The Best Exercise Routine for Lowering Cholesterol (And for Everyday Life) 

I’m about to introduce you to a workout routine called My System that is very special to me. I inadvertently hurt my health about five years ago practicing unsafe health practices.

These unsafe health practices were breathing exercises and I payed the price for not doing my research; I suffered greatly and doctors couldn’t help.

But that is all in the past now after the discovery of My System. All the pain I was experiencing, loss of energy and general unhealthiness vanished. I was able to reverse the damage I had done; something doctors or medicine couldn’t do.

So you’re probably a little curious about My System at this point.

Here’s a little background info:

  • It was made by one of the most respected and well known health experts named JP Muller. He was also a decorated Danish Athlete.
  • Took fifty years to develop
  • No part of the routine is superficial. Every aspect is meant to give you maximum health results in the most efficient way possible.
  • Takes only 15 minutes and has 18 exercises

So how is this done?

My system combines exercise, deep breathing, self massage and your daily shower to scientifically relax, tone, and strengthen your body inside and out.

This means:

  • Every muscle is strengthened and developed
  • Your lung capacity improves in a safe and comfortable way
  • Your skin is made soft and firm from the massage. It also prevents against pimples, acne, blemishes, wrinkling and sagging.
  • The deep breathing and massage improve the function of all your internal organs including your important digestive system.

There’s no need for equipment and you can do it right at home, saving you money on gym costs and at home workout equipment.

my systemIt feels amazing too. My System strengthens while relaxing NOT strengthen while exhausting. This means you will have more energy after working out than before.

Since starting, I haven’t missed a single day. I look forward to this routine in the same way I look forward to vacation; it feels that good.

You can click the blue links above in this section to take an in depth look at each aspect of My System. For now I’m just going to briefly outline and explain the benefits of each.

Exercise Portion

The first nine exercises of My System are regular body weight exercises. They include push ups, sit ups, and other core strengthening movements.

These are moves you see professional athletes and military people doing. Not only do they improve strength and muscle development, they also improve:

  • Flexibility
  • Coordination
  • Balance
  • Endurance
  • Mobility

and much more.

Deep Breathing

Breathing exercises can’t be done with any strain or too aggressively or else they can injure your heart, nerves and lungs; this is something I was never taught and how I hurt myself.

There are two ways you can ensure you aren’t straining:

  1.  The first way is to learn relaxation techniques. This will take months to learn, and once learnt, they take a long time to perform
  2. The second, and more convenient way is to practice deep breathing in between or after an exercise. During this time there is a need for more air and you won’t strain. This is how it is done in My System.

Deep breathing has the important task of strengthening your lungs. Your lungs are the source of your bodies energy and helps produce your bodies metabolism (Metabolism is the combustion of oxygen and food).

Having a good metabolism will help keep cholesterol in check too.

It may also surprise you that only 1 out of every 50 people breath properly. The sedimentary lifestyle modern people have is responsible for this.

People who breath properly:

  • Have more confidence.
  • Better mood
  • Less prone to anxiety, depression and nervousness

And there are many more benefits.

Self Massage

The self massage makes up the last 10 movements and is a simple stroking and rubbing of the palms of the hands to the body.

It is done in a specific pattern to improve:

  • Blood flow
  • Organ strength
  • Skin Function

The massage is combined with exercise movements so you are increasing muscular strength at the same time.

I mentioned before good cholesterol brings bad cholesterol to your liver to be reprocessed. Unless your liver is working properly and at full strength, bad cholesterol won’t get reprocessed correctly.

The massage will ensure your liver will do its job, just like it will ensure your digestive system, kidney and skin all do their jobs.

The Daily Shower

Believe it or not your going to fit your shower into this fifteen minutes. You probably know the benefits of showering, so I won’t get into that.

However, My System recommends cold showers and shows you a painless way to take them. Eventually, just like I do now, you will like the feeling of the cold water more than hot water.

Cold Water is better for your hair and skin and it also steadies your nerves while giving you a clear head for the day.

I Hope This All Made Sense

This may be all new information to you. If there’s anything you take away from this, I hope it’s this:

Every aspect of your body is connected and your overall health depends on every part, inside and out, to be working properly and at a high level.

Lowering cholesterol may seem as easy as exercise and eating healthy but there’s more to it than that.

You can eat as healthy as possible but if you’re not digesting it properly, you’ll miss out on key nutrients.

You can have all the good cholesterol in the world but if your liver can’t reprocess bad cholesterol than it’s going to waste.

Everything can be working fine but you may have weak skin which can’t protect the body against bacteria and germs.

You can have a muscular body but be so stiff that it hurts and restricts your breathing.

The key to good cholesterol, and health in general, is balance. Balance in eating and balance in exercise. Missing key nutrients is the same as not exercising your organs. Both will lead to health problems in the future.

I started this website because I noticed a lack of balance in most health resources. Most people push one aspect and forget about everything else.

Or, the advice given out is too general, with no specific advice on how to do it.

One Last Thing

There’s a Six Week My System Video Course being offered on this website that will teach any person, at any fitness level My System in an easy and painless way. It takes all the complications out of learning this routine.

I hope you enjoyed this article and please comment below any questions, thoughts or opinions and I’ll respond as fast as I can.

Also, consider sharing on social media for friends and family to see. Thanks for reading!





8 Comments How to Lower Cholesterol Without Medication: Minor Changes for Big Results

  1. Angel

    Thanks for this Information. It is great, I often wondered if all cholesterol was bad because my parents often have high amounts of it in their system, but didn’t know that there is a good kind of it as well. Interesting and quite fascinating.

    Eating a healthy balanced meal per day is key to living a longer prosperous lifestyle. Couple that with exercise per day, and you will soon see changes taking place for the better.

    Speaking of food and since reading this made me hungry, would you say that people should have a balance of incorporating both veggies and fruits in their meals too?

    I am usually one for my veggies but refrain from eating fruits, however I do drink fruit juice, would that have any effect on my cholesterol also? As in if I could get low cholesterol and become a bit faintish?

    Thank you so much in advance for answering my questions. 🙂

    Wishing you all the best with your online success above and beyond the horizon,


    1. Dylan

      Thanks for commenting Angel,

      You should def mix veggies and fruits and as long as you’re drinking organic juice with all natural ingredients you’ll be fine.

      The key thing to remember with cholesterol is eating right and exercising will keep your good cholesterol high and that will get rid of all the bad stuff

  2. bioelectrobot

    I’ve been told that I was born with genetically high cholesterol. I have no way to verify this, however, I believe it’s important to take necessary proactive steps. Medication has been suggested to me, but I am very reluctant to take it. I like your brief treatment of HDL and LDL. I’ve never had a clear picture of what these are. After reading your short section about HDL and LDL, for the first time I understand the difference. Thanks! Do you think the seven classes of nutrients can be mixed together in some kind of health drink? If so, I’d be interested to try such a drink, although, I suppose natural foods and methods are probably always going to be healthier. Great information. I’ll pass your site along to others. Great write up. Thanks again.

    1. Dylan

      You can definitely make a drink but I’m not you’d want to mix them all into one. You can have a drink made out of vegetables and fruits and eat the others to get the balance.

      Thanks for commenting and thanks for passing on the information!

  3. Armand

    Hey Dylan. I really like your site. Gotta’ question for you:

    Where can I get The My System Book? I’ve been looking for months on how to get back into shape but I’m looking for something that doesn’t require a gym.

    I practice yoga but that’s not enough to lose weight.

    Can this System take care of stubborn belly fat too?

    Anyway, you’ve got a great informative site that looks professional and easy to understand the basics about HDL and LDL. I learned more about it than what my doctor tried explaining to me once…lol

    Take care.

  4. Sammi

    This is a great review.

    It isn’t always obvious how you can eat to lower your cholesterol but you’ve given some good tips here. Plus there are some products out there which are aimed at helping you reduce your cholesterol if you can’t stick to a clean, natural diet. Choosing these products is better than choosing other products. The yogurts are particularly nice.

    Can you recommend any products to take?


    1. Dylan

      Thanks for commenting Sammi,

      To be honest I would recommend eating a healthy and balanced deit and do the exercises I described here. I’m not a big fan of products like that, but they defininetly have value. This is a questoin you should bring to a doctor.


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