5 Ways to Lower Cholesterol Naturally

Written By Megan Taylor

by Dr. Allison Middleman

Cholesterol is a substance that's essential for the proper functioning of our bodies, but too much of it—especially the "bad" kind—can increase your risk of heart disease, stroke, and other serious health conditions, such as dementia.

Here are some natural ways to lower cholesterol that you can incorporate into your daily routine.

1. Eat More Fiber

Soluble fiber, found in foods like oats, beans, lentils, fruits, and vegetables, has been shown to lower LDL (low-density lipoprotein) cholesterol, commonly referred to as "bad" cholesterol. Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body before it can enter the bloodstream. A diet high in fiber not only helps lower cholesterol but also supports overall digestive health.

Fiber-rich foods to include:

  • Oats and oat bran

  • Beans and lentils

  • Apples, pears, berries, and citrus fruits

  • Sweet potatoes and broccoli

2. Reduce Your Intake of Processed Foods

Processed foods can contribute to high cholesterol levels and poor heart health. These foods can increase LDL cholesterol and lower HDL cholesterol, putting extra strain on the cardiovascular system. Reducing processed foods and focusing on whole, unprocessed options can help lower cholesterol levels and improve overall health.

Processed foods to minimize:

  • Fast food and fried foods

  • Packaged baked goods (cookies, cakes, pastries)

  • Processed meats (hot dogs, sausages, bacon)

  • Snacks with added sugars and artificial ingredients

3. Limit Alcohol

Alcohol can raise your cholesterol and increase your risk of heart disease. The recommendation for alcohol use is less than 1 drink/day for women and less than 2 drinks/day for men.

4. Move your body

Physical activity is one of the most effective ways to raise HDL (high-density lipoprotein) cholesterol, the "good" kind that helps remove excess cholesterol from the bloodstream. Exercise also helps reduce LDL cholesterol, lower triglycerides, and improve heart health overall.

  • Walking, jogging, or running

  • Cycling

  • Swimming

  • Strength training or resistance exercises

5. Add Healthy Fats

Not all fats are created equal. While saturated fats and trans fats can raise cholesterol levels, certain fats, like those found in nuts, seeds, and fatty fish, can actually help lower cholesterol. Omega-3 fatty acids, in particular, are known for their heart-healthy benefits. These fats can reduce triglycerides, lower blood pressure, and reduce the risk of heart disease. Read more about choosing a high quality fish oil here.

Foods high in healthy fats include:

  • Fatty fish like salmon, mackerel, and sardines

  • Walnuts, almonds, and chia seeds

  • Avocados and olive oil

Do you have questions about managing your cholesterol? Schedule a visit with me or one of the other providers in clinic here.

See you in clinic,

Dr. Middleman

Megan Taylor
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