How to Lower Cholesterol Naturally

Lifestyle changes can significantly lower cholesterol — sometimes enough to avoid medication.

Dietary Changes

• Increase soluble fiber: oats, beans, fruits (lowers LDL 5–10%)
• Omega-3 fatty acids: fish, walnuts, flaxseed (lowers triglycerides)
• Plant sterols/stanols: fortified foods (lowers LDL 5–15%)
• Reduce saturated fat: limit red meat, full-fat dairy
• Eliminate trans fats

Exercise

• 150 minutes moderate exercise weekly
• Raises HDL (good cholesterol)
• Lowers triglycerides
• Aids weight loss

Other

• Quit smoking: raises HDL within weeks
• Lose weight: 5–10 lbs can improve lipids
• Limit alcohol

When Lifestyle Isn't Enough

• If LDL remains high after 3–6 months, discuss statins with your provider
• Family history may require medication regardless of lifestyle