How Can You Naturally Lower Your Cholesterol?
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Medically reviewed by Rafle Fernandez, MD
Cholesterol is a wax-like substance that resembles fat. Blood cholesterol is different from dietary cholesterol, which can be found in animal food sources. Blood cholesterol is made by your liver and serves a number of important functions, including digestion and hormone production.
However, high levels of blood cholesterol can increase your risk of serious health complications, such as heart attack and stroke. You can make several lifestyle changes to lower your cholesterol naturally, such as quitting smoking, eating more fiber, and reducing your saturated fat intake.
Some people may need to take medications to help lower their cholesterol along with implementing lifestyle changes.
Why Lower Your Cholesterol?
Your healthcare provider may recommend taking steps to lower your cholesterol if your cholesterol levels are too high or if you are at risk for cardiovascular disease. Typically, the type of cholesterol people need to lower is your LDL cholesterol.
Here's what to know about the different types of cholesterol:
LDL cholesterol: Low-density lipoprotein (LDL) cholesterol is sometimes known as “bad” cholesterol. When too much LDL cholesterol builds up in the blood, it can clog the arteries that bring blood and oxygen from your heart to the rest of your body—making them hard and narrow. This condition, known as atherosclerosis, increases your chance of having a stroke or myocardial infarction (heart attack).
HDL cholesterol: High-density lipoprotein (HDL) cholesterol is known as the “good” cholesterol. HDL cholesterol carries LDL cholesterol from the arteries to the liver, where LDL is broken down and removed from the body. Having higher levels of HDL can reduce your risk for cardiovascular disease.
Total cholesterol: Total cholesterol is calculated using your HDL and LDL levels, as well as 20% of your triglyceride (fats or lipids that can be found in the blood) levels.
Cholesterol is measured using a serum (blood) test. The optimal, approximate levels of blood cholesterol, as measured in milligrams per deciliter (mg/dL), include:
LDL cholesterol: 100 mg/dL
HDL cholesterol: 40 mg/dL or higher in men and 50 mg/dL or higher in women
Triglycerides: Lower than 150 mg/dL
Total cholesterol: 150 mg/dL
A total cholesterol level of 200 mg/dL or higher is called hyperlipidemia. This can cause a higher risk of heart attack or stroke. Fortunately, there are many steps you can take to lower your cholesterol levels and your risk of health complications.
Tips for Lowering Cholesterol Naturally
If you’d like to try lowering your cholesterol without the help of prescription medications, there are several lifestyle changes you can make. Make sure to talk to your healthcare provider about which changes in diet and activity are safe and appropriate for you. It's also important to get your cholesterol levels checked regularly if you have high cholesterol.
Limit Trans and Saturated Fat Intake
Both saturated and trans fats tend to raise your LDL cholesterol, and trans fats can also reduce your HDL cholesterol. Saturated fat is typically found in animal products like dairy and meat. Trans fat is oil that turned into solid fat during food processing and is mostly found in processed foods like commercial baked goods.
To lower your total and LDL cholesterol levels, less than 7% of your caloric intake each day should come from saturated fats.
Foods that tend to be high in trans and saturated fats include:
Full-fat cheese
Whole milk
Processed or deep-fried foods
Baked goods
Butter
Bacon
Sausage
Fatty meats
Palm oil
Chocolate
Eat More Unsaturated Fats
Rather than eating saturated and trans fats, increase your intake of health-promoting fats (polyunsaturated fats) and foods high in omega-3 fatty acids. These fats can boost heart health and increase HDL levels without raising LDL levels.
Examples of foods that contain unsaturated or omega-3 fats include:
Avocados
Nuts
Seeds
Eggs
Fatty fish, such as salmon, herring, and trout
Increase Fiber Intake
High-fiber foods have been found to significantly decrease LDL levels over time. Most adult men should get about 38 grams (g) of fiber a day while women should get about 25 g per day.
Foods that are rich in soluble fiber include:
Fruits
Vegetables
Whole grains
Nuts
Seeds
Beans
Lower Sugar Intake
Research suggests high sugar intake is linked to high levels of triglycerides, LDL cholesterol, and total cholesterol. The most recent Dietary Guidelines for Americans recommends keeping your daily intake of added sugars to less than 10% of your total daily calories.
Foods and drinks high in added and refined sugar include:
Sugary sodas and juices
Baked goods
Candy
Sweetened coffee drinks
Energy drinks
Fast food
Processed snacks and foods, such as sweetened cereal
Many condiments and sauces
Exercise Regularly
Exercising on a regular basis can help reduce both your LDL and total cholesterol. Increasing your activity level can also help you lose weight, which may help decrease your cholesterol if you and your healthcare provider have determined your body weight is a factor.
Most people should get about 150 minutes of moderate exercise per week. For example, taking a brisk walk for 30 minutes five days per week would fulfill this requirement.
Reduce Stress
Stress is associated with high cholesterol, possibly because stress raises your body’s levels of corticosteroids and other hormones, which causes your body to produce more cholesterol. Studies indicate chronic stress is an independent risk factor for high LDL levels and heart disease in general.
You can manage your stress by prioritizing sleep, engaging in mindfulness techniques and relaxation exercises, and seeking psychotherapy if necessary.
Quit Smoking
Research indicates smoking is linked to low HDL levels and high triglycerides, as well as various health conditions like heart failure, heart disease, and diabetes. Quitting smoking has been linked to significant reductions in cholesterol levels.
There are many resources available to help you quit smoking. Talk to your healthcare provider for additional support and advice when quitting smoking.
Drink Less Alcohol
Excessive alcohol intake can increase your chance of developing hyperlipidemia (very high LDL and total cholesterol levels) as well as hypertension (high blood pressure) and diabetes. It's recommended to drink no more than one to two drinks per day. Reach out to a healthcare provider if you need help reducing your alcohol intake.
What if Natural Methods Aren’t Enough?
If you take the above steps but your cholesterol levels remain high, you may need to manage your cholesterol with medical treatment.
Outside of lifestyle changes, the first-line treatment for high cholesterol is medication. Some of the most common medications that are prescribed to lower LDL cholesterol include:
Statins, such as Lipitor (atorvastatin), which work by preventing the liver from making cholesterol
Zetia (ezetimibe), which prevents cholesterol absorption in the intestines
PCSK9 inhibitors, such as Praluent (alirocumab), which reduce LDL levels by binding to a particular protein in the liver
Some people with familial hypercholesterolemia (FH), which is genetically inherited, also need to undergo a treatment known as lipoprotein apheresis. This is a dialysis-like procedure that works to remove LDL cholesterol from your blood.
A Quick Review
There are many proactive steps you can take to lower your cholesterol naturally. Examples include quitting smoking, increasing your intake of fiber and unsaturated fats, exercising regularly, eating less sugar and saturated fat, managing stress, and drinking less alcohol.
If you have high cholesterol, it's important to get your cholesterol levels checked regularly and keep your healthcare provider informed of any lifestyle changes you make. Statins and other medications can help to lower your cholesterol if natural methods aren’t enough.
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