To lower cholesterol naturally, focus on lifestyle and dietary changes that improve heart health and reduce LDL ("bad") cholesterol:
Dietary Changes
- Reduce saturated and trans fats: Limit intake of fatty meats, butter, lard, cream, hard cheeses, cakes, biscuits, and foods with coconut or palm oil. These raise LDL cholesterol
- Increase unsaturated fats: Use vegetable oils (olive, rapeseed, sunflower), eat nuts, seeds, avocados, and oily fish (salmon, mackerel) rich in omega-3 fatty acids. These fats help lower LDL and raise HDL ("good") cholesterol
- Eat more soluble fiber: Foods like oats, barley, beans, lentils, eggplant, okra, fruits (apples, citrus, berries), and vegetables bind cholesterol in the gut and reduce absorption
- Include plant sterols and stanols: Found in fortified foods and supplements, these block cholesterol absorption and can lower LDL by about 10%
- Choose whole grains: Brown rice, wholegrain bread, wholewheat pasta, and ancient grains like quinoa provide fiber and help reduce cholesterol
- Add soy protein: Foods like tofu, tempeh, and soy milk modestly lower LDL cholesterol
- Limit sugar and refined carbs: Reducing sugar intake helps lower cholesterol and triglycerides
Lifestyle Changes
- Exercise regularly: Physical activity can raise HDL cholesterol and lower LDL
- Quit smoking: Smoking cessation improves HDL cholesterol and overall heart health
- Limit alcohol: Excessive drinking can raise cholesterol and triglycerides
Summary
A heart-healthy diet rich in unsaturated fats, soluble fiber, whole grains, plant sterols, and omega-3 fatty acids combined with regular exercise, smoking cessation, and moderate alcohol intake can naturally lower cholesterol levels and improve cardiovascular health
