This article was co-authored by Lisa Bryant, ND. Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
There are 13 references cited in this article, which can be found at the bottom of the page.
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Cholesterol is a fatty and waxy substance that your body produces naturally. There are 2 kinds of cholesterol: low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol. LDL is considered unhealthy or “bad” cholesterol, while HDL is considered healthy or “good” cholesterol.[1] The trick is to keep good cholesterol levels up while keeping bad cholesterol down, and there are several changes that you can make to your diet and lifestyle to do this. However, talk to your doctor if you’re worried about your cholesterol levels or your cholesterol remains high after you make dietary and lifestyle changes.
Steps
Following a Cholesterol-Smart Diet
Eat more high-fiber foods to naturally reduce your cholesterol. Foods which are high in soluble fiber will naturally reduce your cholesterol. These are easy to find and taste wonderful, especially when well prepared. Some foods you may want to include in your diet include:[2]- Vegetables. Eat lots of high-fiber veggies, such as broccoli, spinach, cabbage, kale, and carrots.
- Oatmeal.[3] Don’t dress it up with lots of butter or milk, as this will nullify the beneficial effects.
- Pumpernickel, rye, and other whole grain breads. These are a great source of fiber and are very filling.
- High-fiber fruits like apples and pears. Who doesn’t like apples and pears? You can also eat prunes, which get a bad rep but actually taste like healthy candy.
- Beans, such as kidney, garbanzo, pinto, and black beans.
Take fiber supplements to easily boost your intake. If you aren’t getting enough fiber through your diet, then you could also try adding a fiber supplement. These can come in the form of mixable powders, chewable tablets, or a number of other forms.[4]- Follow the directions for use listed on the packaging to get the most benefit.
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Cut back on saturated and trans fat because they can raise cholesterol. This will help keep you from building more bad cholesterol. Instead of using butter and coconut oil, you can switch to using olive oil. Other foods that contain high amounts of trans fats include:- Meat
- Full-fat dairy, such as cheese, yogurt, milk, and ice cream
- Eggs, particularly the yolks
- Packaged cookies, cakes, and crackers
- Margarine[5]
Consume omega-3 fatty acids to help prevent heart disease. Fish contain essential omega-3 fatty acids, which can help minimize the risk of heart disease. High amount of Omega-3 is found in salmon, mackerel, sardines and tuna. Grilled or baked fish is definitely the ideal choice to go.[6]- Salmon
- Herring
- Mackerel
- Flaxseeds
- Walnuts
Tip: You could also try taking a supplement of fish oil to get your omega-3s. Look for a fish oil supplement that contains 1,000 mg of combined EPA and DHA and follow the manufacturer’s instructions for use.
Take red yeast rice under the supervision of a naturopathic doctor. Red yeast rice is commonly used in Chinese medicine and cooking. It can produce similar cholesterol lowering effects as a statin, so it’s important to take it under the supervision of a naturopathic doctor. Take red yeast rice exactly as prescribed if your doctor advises you to.[7]- Red yeast rice contains monacolin K, the same active ingredient as the cholesterol drug lovastatin.
- Be aware that red yeast rice may also contain a contaminant called citrinin, which can cause kidney failure in some people.
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Making Lifestyle Changes
Exercise 30 minutes a day to help manage your cholesterol. Normal physical exercise is often a good way in reducing cholesterol naturally and it also raises your good cholesterol. A simple 30-minute walk every day for 5 days a week can help you a great deal. If you don't have time to attend the gym use the stairs instead of the elevator.[8]Tip: You can also break your exercise up into three 10 minute or two 15 minute sessions per day. As long as you total 30 minutes of activity daily, you are doing great!
Quit smoking to improve your HDL cholesterol levels. Not only does quitting smoking have far-reaching effects for your overall health, it may also help to improve your good cholesterol levels. Talk with your doctor about smoking cessation aids and programs that might help you quit.[9]
Moderate or abstain from alcohol. Some studies indicate that certain types of alcohol, such as red wine, might help in lowering cholesterol, but this is only true if you drink it in moderation, which is no more than 1 drink daily for women and no more than 2 drinks daily for men. However, if you don’t drink, don’t start![10]Advertisement
Trying a Sample Diet Plan
Eat a low-fat breakfast to fuel your day. Watch out for dairy and meat products high in cholesterol, as these tend to sneak in to breakfast items. Alternate between these three example breakfast options:[11]- Half a cup of non-fat vanilla yogurt and 1 cut apple (mixed), and 1 cup cooked oatmeal.
- One cup of low-fat cottage cheese, one pear, and one whole-grain bagel.
- Almond butter on whole grain toast (2 pieces) and 1 banana.
Have a light lunch with extra veggies. Lunch is a great time to fit in vegetables which are high in fiber to keep you from feeling weighed down while you finish your day. Alternate between these three example lunch options:- Spinach salad with salmon, garlic, and cracked pepper. Use Italian dressing.
- Naan topped with lean grilled chicken, cucumbers, and olives.
- Rye bread sandwich with arugula, low fat mozzarella, garlic, and tomatoes.
Eat a healthy dinner with lean protein and veggies. Dinner is another time when high cholesterol foods tend to sneak in. Avoid eating out or eating boxed dinners, as these are often high in cholesterol, saturated and trans fats. Examples of healthy dinners include:- Lemon pan-seared halibut, steamed broccoli, and garlic oven-roasted potatoes.
- Quinoa with steamed kale and mackerel.
- Grilled salmon and arugula salad with vinaigrette dressing.
Include healthy, high-fiber snacks throughout the day. Eat one snack in between breakfast and lunch, as well as lunch and dinner. These are a great way to sneak in more fiber. Examples of healthy snacks include:[12]- Celery and carrot sticks.
- 1/2 cup hummus and 4 pieces of broccoli.
- 1 cup of walnuts.
Drink water throughout the day. Adults need about eight 8 fl oz (240 mL) glasses of water every day, but this can vary based on your activity level, weight, and other factors. Drink a glass of water with meals and whenever you feel thirsty.[13]Tip: Try adding a lemon wedge, a couple of berries, or a cucumber slice to your water to flavor it without adding lots of calories.
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When to Seek Medical Care
Talk to your doctor if you’re worried you have high cholesterol. Since high cholesterol has no symptoms, the only way to know for sure if you have it is to get tested by your doctor. Visit your doctor to get a simple blood test, which will be painless but may cause discomfort. Based on your results, your doctor can help you make dietary and lifestyle changes to help lower your cholesterol.[14]- You’re at a greater risk for high cholesterol if your diet is rich in fatty red meat, cheese, chips, cookies, and other high fat, high sugar foods.
- Your doctor may recommend you take cholesterol lowering medication if they believe diet and lifestyle changes won’t be enough.
- Most people will need to have their cholesterol checked once every 3-5 years, but you may need more frequent checks depending on your results.
Ask your doctor about medication if your cholesterol remains high. While many people can lower their cholesterol by changing their diet and lifestyle, this isn’t always possible. Sometimes high cholesterol is caused by your genetics.[15] Fortunately, your doctor can prescribe medications called statins to help you lower your cholesterol. Talk to your doctor to find out if this is right for you.[16]- You’ll still need to maintain your diet and lifestyle changes to get the most benefit from your medication.
Check with your doctor before taking supplements. While supplements are generally safe, they aren’t right for everyone. They may interact with your medication and could worsen some medical conditions. Always talk to your doctor before you add a supplement to your diet to make sure it’s safe for you.[17]- Tell your doctor which supplements you plan to take, such as omega-3 fatty acids.
- Remind your doctor of the supplements and medications you’re already taking.
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Expert Q&A
Tips
- It is possible to lower cholesterol naturally by knowing what high cholesterol food items are and removing those from your diet plan.Thanks
- Normally reducing cholesterol naturally is often carried out by balanced eating habits and regular physical exercise. It's best to also consult your doctor frequently to ensure that you get the correct diagnosis.Thanks
Warnings
- Diet and exercise are not always enough. You may have to resort to medication if you want to keep your body healthy.Thanks
References
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
- ↑ http://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192
- ↑ https://www.livescience.com/6234-eating-oatmeal-cholesterol.html
- ↑ https://www.webmd.com/cholesterol-management/qa/can-fiber-supplements-help-lower-cholesterol
- ↑ https://www.health.harvard.edu/staying-healthy/butter-vs-margarine
- ↑ https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
- ↑ https://nccih.nih.gov/health/redyeastrice
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
- ↑ https://www.webmd.com/food-recipes/features/healthy-breakfast-ideas-and-recipes
- ↑ https://www.medicalnewstoday.com/articles/317403.php
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800
- ↑ https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
- ↑ https://medlineplus.gov/howtolowercholesterol.html
About this article
To lower your cholesterol, start by eating foods that are high in soluble fiber, such as oatmeal, whole grain bread, apples, pears, kidney beans, walnuts, and almonds. Alternatively, you can take a fiber supplement in powder or tablet form. Then, lower your intake of trans and saturated fats by replacing butter or margarine with olive oil, and cutting back on meat, full-fat dairy products, and egg yolks. Finally, focus on eating foods that have high levels of healthy cholesterol, such as fish, which has Omega-3 fatty acids that minimize the risk of heart disease. For tips on how to change your lifestyle, such as exercising or quitting unhealthy habits, continue reading the article!
Reader Success Stories
"I have tried to lower my cholesterol and my husband to lower his triglycerides. After reading this article, I realized that 50 % of the foods that we ate were bad for us. I showed this article to my husband and he was willing to exclude alcohol and quit smoking all together. Thank you!"..." more
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