If you’ve recently been told your cholesterol is high or you’re just curious about keeping your heart healthy, you’re in the right place. High cholesterol is a common concern, but the encouraging truth is that many people successfully bring their levels down using natural, everyday strategies. No need to jump straight to medication-simple lifestyle changes can make a big difference. In this article, we’ll discuss 16 easy ways to help you lower your cholesterol naturally without medicine.
What Exactly Is Cholesterol: The Good, the Bad, and the Basics
Before we discuss the solutions, it’s important to understand what cholesterol is. Contrary to popular belief, cholesterol isn’t inherently bad—your body needs it to build cells and produce hormones. The problem arises when you have too much of certain types.
Cholesterol travels through your bloodstream attached to proteins called lipoproteins. There are two main types:
- LDL (low-density lipoprotein): Often called “bad” cholesterol because it can build up in your arteries and form plaques that restrict blood flow.
- HDL (high-density lipoprotein): Known as “good” cholesterol because it helps remove LDL from your bloodstream and transport it to your liver for processing.
When doctors talk about “high cholesterol,” they’re usually referring to elevated LDL levels or a poor ratio between LDL and HDL. The good news is that you have significant control over these numbers through your daily habits.
Healthy adults should aim for total cholesterol levels below 200 mg/dL, with LDL cholesterol under 100 mg/dL and HDL cholesterol above 60 mg/dL.
However, ideal targets may vary based on your personal health history and risk factors. So it’s best to discuss specific goals with your healthcare provider.
16 Easy Ways to Lower Your Cholesterol Naturally
1. Embrace Heart-Healthy Fats
Do you know that not all fats are created equal? While saturated and trans fats can raise your LDL cholesterol, unsaturated fats can help lower it.
Olive oil stands out as particularly beneficial. Rich in monounsaturated fatty acids, it’s been shown to reduce LDL cholesterol while maintaining or even increasing HDL levels.
A landmark study found that people following a Mediterranean diet supplemented with extra-virgin olive oil had a significantly lower risk of cardiovascular events.
Plus, Extra virgin olive oil contains the highest levels of these beneficial compounds. This makes it the preferred choice over more processed varieties.
Other excellent sources of heart-healthy fats include:
- Avocados, which contain beta-sitosterol, a plant sterol that helps lower cholesterol absorption
- Nuts (especially almonds, walnuts, and pecans) that provide a combination of unsaturated fats, fiber, and plant sterols
- Seeds (like flaxseeds and chia seeds) are rich in alpha-linolenic acid, a type of omega-3 fatty acid
- Fatty fish such as salmon, mackerel, and sardines provide marine-derived omega-3s
Try replacing butter with olive oil when cooking, adding avocado to your sandwich instead of processed meat, or snacking on a handful of nuts instead of chips. Even small substitutions made consistently can significantly impact your cholesterol levels over time.
2. Increase Your Soluble Fiber Intake
Soluble fiber acts like a sponge in your digestive system, binding to cholesterol and removing it from your body before it enters your bloodstream. Research suggests that consuming 5-10 grams of soluble fiber daily can lower LDL cholesterol by 5-11%.
Excellent sources include:
- Oats and oat bran (3-5 grams of soluble fiber per serving)
- Barley, which contains beta-glucan, a particularly effective form of soluble fiber
- Beans and legumes, providing 2-3 grams of soluble fiber per half-cup serving
- Fruits like apples (with skin), citrus, and berries, which contain pectin, a type of soluble fiber
- Vegetables like Brussels sprouts, carrots, and okra
Starting your day with a bowl of oatmeal topped with berries can provide nearly half your daily soluble fiber needs. You can add a bean-based meal to your weekly menu to further boost your intake.
For optimal results, aim to gradually increase your fiber intake over several weeks while drinking plenty of water. This approach helps prevent digestive discomfort that can sometimes occur with sudden increases in fiber consumption.
3. Add Plant Sterols and Stanols to Your Diet
Plant sterols and stanols are naturally occurring compounds that mimic cholesterol’s structure. When you consume them, they compete with cholesterol for absorption in your digestive system. This can effectively reduce the amount that enters your bloodstream.
Plus, these plant compounds compete with cholesterol for space in mixed micelles. When plant sterols and stanols occupy these micelles, less cholesterol can be absorbed, and more is excreted from the body. Studies show that consuming 2 grams of plant sterols or stanols daily can lower LDL cholesterol by 8-10%.
You can look for:
- Sterol-fortified orange juice
- Spreads like Benecol or Promise Activ
- Fortified milk and yogurt
- Sterol-containing supplements
For maximum benefit, consume plant sterol/stanol products with meals containing fat, as this enhances their cholesterol-lowering effect.
4. Enjoy Dark Chocolate and Cocoa
Here’s some news that might brighten your day: dark chocolate can help lower cholesterol. Cocoa contains flavonoids that can help reduce LDL cholesterol and increase HDL cholesterol.
The primary beneficial compounds in cocoa are flavanols, particularly epicatechin and catechin. These potent antioxidants help improve endothelial function, reduce inflammation, and prevent LDL oxidation.
A meta-analysis of 10 clinical trials found that consuming dark chocolate or cocoa for 2-12 weeks reduced LDL cholesterol by an average of 5.9 mg/dL. Additional research suggests that cocoa consumption may also boost HDL levels by up to 4%.
The key is choosing high-quality dark chocolate with at least 70% cocoa content. You should also consume it in moderation—about 1 ounce per day. This provides the benefits without excess calories, sugar, and fat.
5. Drink Green Tea Regularly
Green tea contains catechins, powerful antioxidants that can help lower cholesterol. Multiple studies have found that drinking green tea regularly can reduce total cholesterol and LDL levels.
Epigallocatechin gallate (EGCG), the most abundant catechin in green tea, appears to inhibit cholesterol absorption in the intestines and enhance LDL receptor activity in the liver. Additionally, green tea’s antioxidant properties help prevent LDL oxidation.
A meta-analysis of 14 randomized controlled trials found that green tea consumption led to significant reductions in total cholesterol (by 7.2 mg/dL) and LDL cholesterol concentrations (by 2.2 mg/dL).
For maximum benefit, steep your tea for 3-5 minutes to release the catechins, and aim for 3-4 cups daily. Avoid adding milk, as some research suggests it may bind to catechins and reduce their bioavailability.
6. Incorporate Regular Physical Activity
Exercise doesn’t just strengthen your heart and help control weight—it directly impacts your cholesterol levels. Regular physical activity raises HDL cholesterol while potentially lowering LDL cholesterol.
The physiological mechanisms behind exercise’s cholesterol benefits are multifaceted. Physical activity stimulates enzymes that help move LDL from the blood to the liver. Exercise also increases the size of protein particles that carry cholesterol through the blood, making them less likely to lodge in arterial walls.
Research shows that most people begin to see cholesterol improvements after about three months of regular exercise, with HDL increases of 3-6 mg/dL commonly reported.
Plus, you don’t need to become a marathon runner to see benefits. Even brisk walking, swimming, or cycling can significantly improve your cholesterol profile. The key is consistency—find activities you enjoy so you’ll stick with them long-term.
7. Maintain a Healthy Weight
Carrying excess weight, particularly around your midsection, can raise LDL cholesterol and lower HDL cholesterol. Even modest weight loss can improve your numbers.
Visceral fat (the type that accumulates around abdominal organs) is metabolically active and releases inflammatory compounds that can disrupt normal cholesterol metabolism. This explains why waist circumference, not just overall weight. It is an important predictor of cholesterol problems and heart disease risk.
Research shows that losing just 5-10% of your body weight can:
- Reduce LDL cholesterol by 15%
- Increase HDL cholesterol by up to 8%
- Improve triglyceride levels by up to 20%
- Enhance insulin sensitivity, which indirectly benefits cholesterol metabolism
The most effective approaches for weight management combine dietary changes with increased physical activity. Focus on creating a modest calorie deficit (about 500 calories per day) through a combination of eating less and moving more.
8. Quit Smoking
If you smoke, quitting is one of the most powerful things you can do for your cholesterol levels and overall heart health.
Smoking lowers HDL cholesterol and damages blood vessels, making them more likely to accumulate fatty deposits. The toxic compounds in cigarette smoke trigger inflammatory responses and oxidative stress. This can accelerate the development of atherosclerosis (hardening and narrowing of arteries).
The good news is that your cholesterol levels can begin to improve within weeks of quitting. HDL cholesterol typically increases by 5-10% within a few months after smoking cessation, and further improvements continue over time.
Within one year of quitting, your risk of heart disease drops to about half that of a current smoker. After 15 years, your risk is similar to someone who never smoked.
9. Limit Alcohol Consumption
The relationship between alcohol and cholesterol is complex. Moderate alcohol consumption (particularly red wine) may increase HDL cholesterol. However, excessive drinking can raise triglycerides and total cholesterol while contributing to many other health problems.
The apparent benefit of moderate alcohol consumption on HDL cholesterol involves increased transport rates of apolipoproteins A-I and A-II, the major protein components of HDL. Red wine provides additional benefits through its polyphenol content, which may help prevent LDL oxidation.
However, alcohol is a double-edged sword. Heavy drinking can:
- Significantly elevate triglycerides
- Promote liver inflammation, disrupting normal cholesterol metabolism
- Contribute to weight gain and insulin resistance
- Raise blood pressure, another heart disease risk factor
If you drink alcohol, do so in moderation:
- For women: up to one drink per day
- For men: up to two drinks per day
If you don’t currently drink, don’t start for potential cholesterol benefits—the risks outweigh the potential rewards. There are many safer ways to improve your cholesterol.
10. Try Psyllium Supplements
Psyllium is a form of soluble fiber available as a supplement. It’s the main ingredient in products like Metamucil, but it’s also effective for cholesterol management.
Psyllium works through similar mechanisms to other soluble fibers, forming a gel-like substance in the digestive tract that binds to bile acids and cholesterol. This forces the liver to use circulating cholesterol to produce new bile acids, effectively lowering blood cholesterol levels.
Studies show that taking 10-12 grams of psyllium daily (about 3 teaspoons of psyllium husk powder) can lower LDL cholesterol by 7% or more.
You can start with a small amount (1 teaspoon) and gradually increase to avoid digestive discomfort. Always take psyllium with plenty of water (at least 8 ounces per teaspoon) to prevent it from expanding in the throat or causing constipation.
For best results, take psyllium 30 minutes before meals, when it can help reduce hunger and potentially decrease meal size. However, timing isn’t critical—the most important factor is consistent daily use.
11. Consider Red Yeast Rice Supplements
Red yeast rice is a traditional Chinese medicine product that naturally contains compounds similar to prescription statin medications.
The active compounds in red yeast rice are monacolins, particularly monacolin K, which is structurally identical to the prescription drug lovastatin. These compounds inhibit HMG-CoA reductase, a key enzyme involved in cholesterol production in the liver.
Multiple studies have found that red yeast rice supplements can significantly lower total and LDL cholesterol. A meta-analysis of 13 randomized controlled trials found that red yeast rice reduced LDL cholesterol by an average of 39 mg/dL compared to placebo.
However, there are important considerations:
- The monacolin content of red yeast rice supplements varies widely between brands
- Some products may contain little or no active compounds due to manufacturing processes
- The FDA does not strictly regulate these supplements
- Potential side effects are similar to statin medications (muscle pain, liver enzyme elevation)
- Possible interactions with medications like statins, certain antibiotics, and antifungal drugs
People taking red yeast rice should have periodic liver function tests and report any muscle pain or weakness to their healthcare provider. Additionally, CoQ10 supplementation is often recommended alongside red yeast rice to reduce the risk of muscle-related side effects.
12. Reduce Refined Carbohydrates and Added Sugars
High consumption of refined carbohydrates and added sugars can lower HDL cholesterol and raise triglycerides.
The metabolic impact of refined carbohydrates stems from their rapid digestion and absorption. Over time, this pattern can lead to insulin resistance, which disrupts normal lipid metabolism, typically resulting in higher triglycerides, lower HDL.
A study published in JAMA Internal Medicine found that people who consumed 25% or more of their calories from added sugar were twice as likely to die from heart disease.
You should replace these with whole foods like fruits, vegetables, legumes, and whole grains that provide fiber and nutrients without the cholesterol-raising effects.
13. Practice Stress Management
Chronic stress can raise cholesterol levels in several ways. It can lead to unhealthy coping behaviors like overeating or smoking, and stress hormones themselves may directly raise cholesterol levels.
When you’re under stress, your body releases hormones like cortisol and adrenaline that prepare you for “fight or flight.” These hormones trigger the release of fatty acids and glucose into the bloodstream for quick energy. If this stress response remains activated long-term, it can lead to elevated blood lipids, including cholesterol.
Effective stress management techniques include:
- Meditation and mindfulness practices (even 10 minutes daily)
- Deep breathing exercises that activate the parasympathetic nervous system
- Yoga, which combines physical movement with breath control
- Regular physical activity helps burn off stress hormones
- Adequate sleep (7-9 hours nightly for most adults)
- Social connection and emotional support
- Time in nature, which has been shown to reduce stress hormones
- Cognitive behavioral techniques that help reframe stressful thoughts
Even spending 10-15 minutes daily on stress reduction can help maintain healthier cholesterol levels.
14. Get Adequate Sleep
Poor sleep duration and quality have been linked to unfavorable changes in cholesterol metabolism. Research has found that people who sleep less than 7 hours per night have higher LDL cholesterol and lower HDL cholesterol compared to those who sleep 7-8 hours.
One study found that even a single night of sleep deprivation can affect genes that regulate cholesterol transport. Furthermore, sleep disorders like sleep apnea are independently associated with dyslipidemia.
To improve your sleep:
- Maintain a consistent sleep schedule, even on weekends
- Create a relaxing bedtime routine that signals to your body it’s time to wind down
- Make your bedroom cool (65-68°F), dark, and quiet
- Limit screen time at least 1 hour before bed due to the blue light’s disruptive effect on melatonin
- Avoid caffeine after noon and alcohol close to bedtime
- Exercise regularly, but not within 2-3 hours of bedtime
- Consider cognitive behavioral therapy for insomnia (CBT-I) if sleep problems persist
15. Eat More Garlic
Garlic has been used medicinally for thousands of years, and modern research confirms its cholesterol-lowering properties. Compounds in garlic inhibit cholesterol synthesis in the liver and help remove LDL cholesterol from the bloodstream.
The primary active compound is allicin, which forms when garlic is crushed or chopped and left to stand for 10-15 minutes before cooking. Allicin and other sulfur compounds in garlic appear to inhibit HMG-CoA reductase and may also reduce cholesterol absorption in the intestines.
While supplements are available, incorporating fresh garlic into your cooking provides both cholesterol benefits and enhanced flavor. You can also add garlic to sautéed vegetables, soups, sauces, and dressings for a heart-healthy boost.
16. Enjoy Fatty Fish and Omega-3s
Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which have significant heart-health benefits. While omega-3s don’t directly lower LDL cholesterol, they reduce triglycerides and inflammation while raising HDL cholesterol.
The specific omega-3 fatty acids in fish—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—appear to be particularly beneficial for cardiovascular health. These marine-derived omega-3s:
- Reduce triglyceride production in the liver
- Decrease inflammation in blood vessels
- Inhibit platelet aggregation (clumping), reducing clot formation
- Improve arterial function
- May help stabilize heart rhythm
Research suggests that consuming adequate omega-3s can reduce triglycerides by 15-30% and may increase HDL by 1-3%. Additionally, omega-3s may help shift LDL particle size toward larger, less dangerous particles.
If you don’t eat fish, consider plant sources of omega-3s like flaxseeds, chia seeds, and walnuts. For non-fish eaters, algae-based supplements provide a direct source of EPA and DHA.
When to See a Doctor about High Cholesterol?
It’s generally recommended to see a doctor if you have concerns about your cholesterol levels, as high cholesterol can increase the risk of heart disease and other serious health issues.
Some key signs it may be time to see a doctor about high cholesterol include:
1. If you’ve had your cholesterol tested and the results show your LDL (“bad”) cholesterol or total cholesterol is elevated above healthy levels. Most doctors want to see LDL below 100 mg/dL.
2. If you have a family history of high cholesterol or heart disease. This can increase your risk.
3. If you have other risk factors for heart disease, such as diabetes, high blood pressure, or obesity. High cholesterol compounds these risks.
4. If you’re experiencing symptoms that could be related to high cholesterol, like chest pain, shortness of breath, or numbness/tingling in the extremities.
5. If you’re over age 20 and haven’t had your cholesterol checked in the last 4-6 years.
