How to Lower Cholesterol Naturally

Cholesterol is a waxy, fat-like substance in your body. Your body uses it to protect nerves, make cell tissues, and produce certain hormones. Your liver makes all the cholesterol your body needs. But you also get it directly from food you eat. Common sources include eggs, meats, and dairy products. Eating too much of these foods can lead to high cholesterol. That can have negative effects on your health. Luckily, there are lifestyle changes you can make to improve your cholesterol.

Understanding cholesterol: LDL vs. HDL and how to improve your levels

There are 2 main types of cholesterol:

• Low-density lipoprotein (LDL). This delivers cholesterol to the body. This is called “bad” cholesterol. You want a low level of this type.
• High-density lipoprotein (HDL). This removes cholesterol from the bloodstream. This is called “good” cholesterol. You want a high level of this type.

If your doctor says you need to improve your cholesterol, you’ll need to lower your LDL and increase your HDL. Medicines can help with this. But the simplest way to improve your level is through lifestyle changes.

Lifestyle Changes That Help Improve Cholesterol Levels

Exercise regularly

• Exercise raises HDL (good) and lowers LDL (bad) cholesterol and triglycerides.

• Aim for 30 minutes of moderate to vigorous activity 4–6 times per week.

• Always consult your doctor before starting a new exercise plan.

Lose weight

• Even a small amount of weight loss (5–10 pounds) can reduce total cholesterol, LDL cholesterol, and triglycerides.

Quit smoking

• Smoking lowers HDL cholesterol.

• Second-hand smoke also affects HDL levels.

• Talk to your doctor for help developing a quit plan.

Eat plenty of fruits and vegetables

• Naturally low in fat and rich in fiber, vitamins, and minerals.

• Aim for 5 cups daily (excluding potatoes, corn, and rice).

Choose good fats over bad fats

• Limit saturated fats found in butter, coconut oil, palm oil, animal fats, and full-fat dairy.

• Avoid trans fats completely.

• Use healthy unsaturated fats like olive oil, canola oil, and fats from fish, nuts, and seeds.

Use healthier cooking methods

• Bake, broil, or roast instead of frying.

• Trim fat and skin before cooking.

• Use nonstick pans or sprays instead of butter or margarine.

• Ask about cooking methods when eating out.

Substitute plant-based proteins

• Replace some meat-based meals with beans, legumes, nuts, seeds, soy, and tofu.

• Try one meatless meal per week.

• Snack on almonds, pecans, or edamame for added protein and fiber.

Add high-fiber foods to your diet

• Fruits and vegetables

• Whole grains (oat bran, oats, barley)

• Legumes (beans and peas)

• Nuts and seeds (ground flaxseed)

• Whole grains also provide B vitamins and other key nutrients.

Include omega-3 fatty acids in your diet

• Aim for two 6-oz servings of wild-caught oily fish per week (salmon, tuna, mackerel, sardines).

Supplements That May Help Manage Cholesterol

• Plant sterols and stanols: Block cholesterol absorption; found in fortified foods and supplements.

• Omega-3 fatty acids: EPA and DHA supplements support heart health (look for at least 1,000 mg combined).

• Red yeast rice: May reduce cholesterol production (recommended dose: 1,200 mg twice daily).

• Psyllium husk (Metamucil): Helps clear cholesterol from the body.

Make informed food choices

• Understand fat, fiber, protein, and nutrient content.

• Ask your doctor for guidance on reading nutrition labels to help you shop smarter.

Why high cholesterol is dangerous and often silent

Often, there are no symptoms telling you that you could have high cholesterol. If you have high cholesterol, your body may store the extra cholesterol in your arteries. This build-up is called plaque. Over time plaque can become hard and make your arteries narrow. Large deposits of plaque can completely block an artery. The plaque can also break open. This leads to formation of a blood clot that can block the flow of blood.

If an artery that leads to the heart becomes blocked, you could have a heart attack. If an artery that leads to the brain is blocked, you are at risk of having a stroke. Many times, people don’t find out they have high cholesterol until they’ve had one of these life-threatening events.

If you have high cholesterol, you’re twice as likely to develop heart disease. This is why it’s important to have your cholesterol levels checked, especially if you have a family history of heart disease.

Questions to ask your doctor about lowering your cholesterol naturally

• Am I at risk for heart disease?
• How often should I get my cholesterol tested?
• What are my cholesterol levels? What do they mean?
• What lifestyle changes do I need to make to help improve my levels and heart health?
• Is there a chance that I’ll need medicine?
• What are the risks and benefits of taking this medicine?

Resources

Centers for Disease Control and Prevention: Cholesterol

National Institutes of Health, MedlinePlus: How to Lower Cholesterol with Diet

National Institutes of Health, National Heart, Lung, and Blood Institute: High Bad Cholesterol