If you are one of the 100 million Americans diagnosed with high cholesterol, or high blood pressure or glucose levels, you may be wondering if prescription drugs are inevitable. Is it possible to reduce your risk of heart disease without resorting to medications?

Absolutely, says Pamela Langerderfer, ND, a Doctor of Naturopathic Medicine, who practices at Lakeside Holistic Health in Coeur d’ Alene, Idaho.

“When a patient is first diagnosed with cardiac risk factors such as high cholesterol or high blood pressure, we first try to lower their numbers with natural treatments including diet and exercise and then retest their levels again in three months to measure progress,” Dr. Langerderfer says.

Some herbal and natural supplements can also provide benefits but you should always check with your doctor before taking any of these supplements. “Herbal and natural supplements can all have side effects, interactions or potent reasons why they shouldn’t be taken,” says Teresa Caulin-Glaser, MD, Director of Preventative Cardiology and Research at the McConnell Heart Health Center in Columbus, Ohio and co-author of The Woman’s Heart: An Owner’s Guide. “Consult with your doctor to ensure supplements are safe for you and won’t negatively interact with any of your other medications.”

If you’re looking to be naturally proactive about your heart health, the following ideas can provide you with a starting point:

Change Your Lifestyle. A healthy diet containing less fat, sodium, fewer calories and more fiber can lower your risk factors for heart disease. Janet Bond Brill, PhD, RD, LDN, and the author of Cholesterol Down: 10 Simple Steps to Lower Your Cholesterol in Four Weeks, says women can lower bad LDL cholesterol by as much as 47 percent, by adding nine foods including whole grains and plant sterols to their diet along with a brisk 30-minute walk each day.

Consider Fish Oil. Consumed from either fish or fish-oil pills, omega-3 fatty acids have been proven to benefit your heart. The American Heart Association urges everyone to eat at least two small 3-oz servings of fish each week. “Studies have shown that fish oil is effective in lowering cholesterol and triglycerides,” says Dr. Langerderfer.

Choosing Plant Sterols. “Another way to lower cholesterol is to eat foods that are high in phytosterols or plant sterols,” Dr. Langerderfer says. “By adding two to three grams per day, patients have been shown to significantly reduce their LDL cholesterol.” Plant sterols are naturally found in some vegetable oils, nuts, grain products, fruits and vegetables. Centrum Cardio multivitamins and other Minute Maid Premium Heart Wise orange juice also contain plant sterols.

Benefits of Coenzyme Q10. “Levels of CoQ10 tend to be lower in people with high cholesterol,” Dr. Langerderger says. “Studies have shown that CoQ10 supplements are beneficial in lowering a patient’s total cholesterol, triglycerides, and high blood pressure.”

Exploring Red Yeast Rice. “I have had very positive results treating many of my patients with high cholesterol with red yeast rice,” Dr. Langerderfer says. While red yeast rice has been used for over 1,000 years in China, it has received mixed reviews in the United States. In 2007, the Food and Drug Administration warned against several brands of red yeast rice being sold as supplements. “Consult with your doctor before taking any natural supplements in order to determine that you are taking a safe brand and appropriate dosage that won’t interact with any other health problems or medications,” Dr. Langerderfer says.

Learn to Chill Out. “There is a direct link between stress and metabolic syndrome,” Dr. Caulin-Glaser says. “Metabolic syndrome is a group of factors (including a waist circumference greater than 35 inches, high blood pressure, low HDL, a high triglyceride level, and a high fasting glucose level), that put women at a higher risk for heart disease.” To combat stress, Dr. Caulin-Glaser recommends setting aside at least 15 to 30 minutes a day to take care of yourself and relax by reading a book, going for a walk or taking a warm bath. She also recommends deep breathing, guided imagery, and laughing often. “It’s a natural stress reducer!” she says.