10 Natural Ways to Lower Cholesterol

Imagine walking into your doctor’s office for a routine check-up, feeling perfectly fine, only to be told that your cholesterol levels are dangerously high. No symptoms, no warnings—just a silent buildup of waxy plaque in your arteries that could lead to heart disease or stroke.

High cholesterol is a silent but significant health risk affecting millions worldwide. According to the Centers for Disease Control and Prevention (CDC), nearly two in five adults in the United States have high cholesterol, putting them at risk for cardiovascular diseases.

Although medications such as statins are frequently prescribed, they can have potential side effects. Fortunately, lifestyle changes offer a powerful, natural way to reduce cholesterol levels without unwanted risks.

Lipoproteins are responsible for transporting cholesterol, fats, and fat-soluble vitamins through the bloodstream.

Understanding Cholesterol Types and Their Impact on Health

There are two main types:

• Low-density lipoprotein (LDL): Known as “bad” cholesterol, high levels of LDL can lead to cholesterol buildup in blood vessel walls, increasing the risk of clogged arteries and heart attacks.
• High-density lipoprotein (HDL): Called “good” cholesterol, HDL helps remove excess cholesterol from the arteries, reducing the risk of cardiovascular issues.

The liver produces the necessary cholesterol for the body, but certain factors can influence its levels, including:

• Family history
• Tobacco use
• Lack of physical activity
• Excessive alcohol consumption
• Chronic inflammation (linked to arterial damage and plaque buildup – learn how to fight inflammation naturally)

Explore these 10 science-based strategies to lower cholesterol naturally, featuring tips, recipes, and examples.

10 Natural Ways to Lower Cholesterol

1. Adopt a Heart-Healthy Diet to Lower Cholesterol Naturally

Your diet is the cornerstone of cholesterol management. Research consistently shows that certain eating patterns can dramatically improve lipid profiles:

• The Mediterranean Diet:
  The landmark Lyon Diet Heart Study found that participants following a Mediterranean diet—rich in olive oil, nuts, fatty fish, and whole grains (many of which are highlighted in my guide on foods that naturally unclog arteries)—reduced their risk of cardiovascular incidents.—reduced their risk of cardiovascular incidents. This diet emphasizes:
  • Monounsaturated fats (avocados, olive oil)
  • Omega-3-rich fish (salmon, mackerel)
  • Antioxidant-packed fruits and vegetables
  • Whole grains like farro and quinoa
• The DASH Diet:
  Designed to combat hypertension, the Dietary Approaches to Stop Hypertension (DASH) diet also lowers LDL (“bad” cholesterol) by focusing on:
  • Low sodium intake
  • High fiber from vegetables and legumes
  • Lean proteins like poultry and tofu
• Plant-Based Diets:
  A study revealed that vegans have up to 29% lower LDL cholesterol than meat-eaters. Even small shifts, like adopting “Meatless Mondays” or swapping beef for lentils, can make a difference.

Practical Tip: Start with one plant-based meal daily, such as a chickpea stir-fry or black bean chili.

2. Boost Soluble Fiber Intake for Healthier Cholesterol Levels

Soluble fiber acts like a sponge in your digestive tract, binding to cholesterol and preventing its absorption. Researchers discovered that consuming 5 to 10 grams daily reduces LDL.

Top Sources:

• Oats (3g per bowl)
• Black beans (6g per cup)
• Apples and pears (4g per fruit)
• Psyllium husk supplements (7g per serving)

Recipe Idea: Whip up a chia seed pudding with almond milk and berries for a fiber-rich breakfast.

Caution: Increase fiber slowly to avoid bloating, and drink plenty of water.

3. Harness Omega-3 Fatty Acids to Improve Lipid Profiles

Omega-3s lower triglycerides—a type of fat linked to heart disease. High triglyceride levels contribute to heart disease risk, so lowering them indirectly supports overall cholesterol balance.

Omega-3s help increase HDL cholesterol, which assists in removing excess LDL from the bloodstream.

Best Sources:

• Fatty fish (aim for 2 servings weekly)
• Walnuts, flaxseeds, and chia seeds
• Algae-based supplements (for vegans)

Recipe: Try a salmon avocado bowl with quinoa and steamed greens.

4. Leverage Plant Sterols to Block Cholesterol Absorption

These compounds block cholesterol absorption.  Two grams daily can reduce LDL.

Sources:

• Fortified margarines (e.g., Benecol)
• Almond milk, orange juice, or supplements
• Natural options: sesame seeds, avocados

Tip: Spread plant sterol-enriched margarine on whole-grain toast for breakfast.

5. Exercise Regularly to Enhance Cardiovascular Health

Physical activity boosts HDL (“good” cholesterol) and lowers LDL.

• Aerobic exercise (e.g., brisk walking) raises HDL.
• Resistance training reduces LDL.
• HIIT workouts (20-minute sessions, 3x weekly) lower LDL.

Beginner’s Plan: Start with a 30-minute walk daily, then add bodyweight exercises like squats or push-ups.

6. Prioritize Sustainable Weight Loss for Cholesterol Control

A healthy weight has more to do with your health than just your physical appearance. Losing 5–10% of body weight can lower LDL.

Strategies:

• Intermittent Fasting: A 14:10 fasting window (e.g., eating between 8 AM–6 PM) reduced LDL.
• Mindful Eating: Focus on hunger cues—pause halfway through meals to assess fullness.
• Reduce Visceral Fat: Abdominal fat is metabolically active, releasing inflammatory compounds that raise LDL.

7. Quit Smoking and Limit Alcohol to Optimize Cholesterol

• Smoking damages blood vessels and lowers HDL. Quitting can boost HDL in six weeks.
• Alcohol: Moderate intake (1 drink/day for women, 2 for men) may raise HDL, but excess alcohol spikes triglycerides.

Tip: Swap cocktails for red wine, which contains heart-healthy polyphenols.

8. Consider Evidence-Based Supplements for Cholesterol Support

Certain supplements may help maintain healthy cholesterol levels when combined with a balanced lifestyle. Here’s what to consider:

• Psyllium Husk: This soluble fiber supplement binds to cholesterol in the gut, aiding its elimination. It’s commonly used to support digestive and heart health.
• Berberine: Found in plants like barberry, this compound may help regulate cholesterol metabolism and improve lipid profiles.
• CoQ10: Naturally produced by the body, CoQ10 supports cellular energy and may help offset muscle-related side effects sometimes linked to cholesterol-lowering medications.

Important: Supplements can interact with medications or health conditions, so always discuss new regimens with your healthcare provider.

Million Dollar Mamas have also liked: The Best Supplements For Women In Their 30’s

9. Manage Stress and Sleep to Lower Cardiovascular Risk

Chronic stress elevates cortisol, which increases LDL production. Studies have shown that Yoga and meditation lower LDL in 8 weeks.

Additionally, poor sleep (less than 7 hours) can have a negative effect on you, by raising LDL.

Sleep Hygiene Tips:

• Avoid screens 1 hour before bed.
• Keep your bedroom cool and dark.

Million Dollar Mamas have also read: How Blue Light Affects Sleep Quality.

10. Boost Gut Health with Fermented Foods

The gut microbiome influences cholesterol metabolism. A study found that Lactobacillus reuteri probiotics reduce LDL by 9%.

Top Probiotic Foods:

• Kefir, kimchi, sauerkraut
• Tempeh, miso, kombucha

DIY Recipe: Ferment cabbage into sauerkraut with just salt and water.

Million Dollar Mamas have also read: The Connection Between Gut and Mental Health.

The Power of Synergy

Combining these strategies amplifies results. For example, pairing a Mediterranean diet with daily walks and psyllium husk can lower LDL.

Real-World Success: You can reduce LDL in 6 months by:

• Swapping processed snacks for nuts and fruit.
• Walking 10,000 steps daily.
• Taking a plant sterol supplement.

Monitoring Your Progress

• Get lipid panels checked every 3–6 months.
• Track diet and exercise with apps like MyFitnessPal.
• Celebrate non-scale victories, like improved energy or better sleep.

FAQ: Common Questions Answered

Q: How soon will I see results?

A: Dietary changes can lower LDL in 4–6 weeks; exercise effects may take 3 months.

Q: Can I stop statins if my cholesterol improves?

A: Never adjust medications without consulting your doctor.

Q: Are eggs bad for cholesterol?

A: The Latest research suggests dietary cholesterol in eggs has minimal impact on blood cholesterol for most people.

Final Thoughts

Lowering cholesterol naturally isn’t about perfection—it’s about progress.

Start with one change, like adding oatmeal for breakfast or taking a 10-minute walk. Small steps compound into transformative results.

Which of these lifestyle changes do you plan to start with?

Feel free to share your thoughts in the comments below!