Natural Ways to Lower Your Cholesterol
High cholesterol is a common health concern that increases the risk of heart disease and stroke. By making everyday changes, you can help lower your cholesterol and protect your heart health. From what you eat to how active you are, the following are evidence-based lifestyle strategies to try.
1. Make heart-healthy diet changes
- Eat more fiber: Foods high in soluble fiber, such as oats, beans, lentils, apples, pears, and leafy greens, can help reduce LDL (“bad”) cholesterol by limiting its absorption in the bloodstream.
- Limit saturated and trans fats: Reduce red meats, fried foods, and full-fat dairy products because they raise levels of LDL cholesterol which can lead to the buildup of plaque in your arteries. Instead, choose lean proteins, skinless poultry, fish, and plant-based proteins.
- Avoid processed foods: Processed meats, packaged snacks, and baked goods are often high in added sugars, sodium, and unhealthy fats that raise cholesterol and increase heart disease risk. Choose fresh, whole foods whenever possible.
- Add healthy fats: Incorporate unsaturated fats from sources like avocados, olive oil, nuts, and seeds because they protect your heart and balance cholesterol levels. Omega-3 fatty acids in fatty fish (such as salmon and mackerel) are especially beneficial for heart health.
- Choose whole grains: Swap out refined carbs for whole-grain bread, brown rice, and whole-wheat pasta to support healthy cholesterol levels.
2. Incorporate regular exercise
Being physically active helps raise HDL (“good”) cholesterol while lowering LDL cholesterol. Aim for at least 150 minutes of moderate activity per week. Great options include:
- Brisk walking or speed walking – accessible and easy to fit into your daily routine.
- Cycling: either outdoors or on a stationary bike.
- Swimming: a low-impact workout that is gentle on the joints.
Even short sessions add up. Try walking after meals or taking the stairs when possible.
3. Other healthy lifestyle changes
- Quit smoking: Stopping tobacco use can improve HDL cholesterol levels and significantly reduce the risk of heart disease.
- Limit alcohol intake: Excessive drinking can raise cholesterol and triglyceride levels. If you choose to drink, do so in moderation.
- Manage stress: High stress can indirectly affect cholesterol. Techniques such as yoga, meditation, or deep breathing may help.
When to see a doctor
While these natural changes can help, it’s important to have your cholesterol checked regularly by your healthcare provider. Sometimes, medication may be necessary in addition to lifestyle changes. A healthcare provider can create a personalized plan to help you reach your goals safely. If you need to find a healthcare provider, visit PIHHealth.org/Find-a-Doc
How PIH Health can help you make healthier choices
Managing cholesterol starts with everyday decisions—what you eat, how active you are, and habits you keep. At PIH Health, we’re here to support you every step of the way, whether you’re working on healthier routines or need expert medical guidance. Make an appointment today at PIHHealth.org/Appointments.
