7 ways to lower cholesterol

Cholesterol is a fatty substance that is naturally produced by our liver and is essential for the healthy functioning of our bodies. However, when it becomes too high in our blood, it becomes a serious risk factor for cardiovascular disease. Fortunately, with natural heart and circulatory support and simple lifestyle changes, you can effectively lower your cholesterol levels. In this article, we will present seven science-based and easy-to-implement methods that will help you control your blood cholesterol levels and improve your overall heart health.

Understand Cholesterol: Types and Risks

Before looking for ways to lower your cholesterol, it is important to understand the different types of cholesterol. There are two main types of cholesterol: HDL (high-density lipoprotein), known as the “good” cholesterol, and LDL (low-density lipoprotein), known as the “bad” cholesterol.

Good cholesterol (HDL) helps remove bad cholesterol from your blood vessels and transports it back to the liver, where it is broken down. Higher HDL levels are generally associated with a lower risk of heart disease.

Bad cholesterol (LDL) can build up in the walls of your arteries, forming plaque (called atherosclerosis) and narrowing your blood vessels. This increases your risk of heart attacks and strokes.

The ideal total cholesterol level for adults should be less than 5.0 mmol/l and LDL should be less than 3.0 mmol/l. However, these values can vary depending on individual health factors, so it is always important to consult a doctor about your personal cholesterol goals.

Blood cholesterol levels are determined by genetic factors, dietary habits and lifestyle. Some people have a genetic predisposition to higher cholesterol levels (familial hypercholesterolemia), but for most people, the main factors are an unhealthy diet, insufficient physical activity and being overweight.

1. Increase the amount of fiber in your diet

Soluble fiber is one of the most effective natural ways to lower cholesterol levels. It acts like a sponge, binding cholesterol in the intestines and helping to remove it from the body with feces. This reduces total cholesterol levels in the blood, especially the concentration of bad cholesterol (LDL).

Beta-glucans are particularly valuable – soluble fibers found in oats and barley. Studies show that consuming 3 grams of beta-glucans per day can reduce LDL cholesterol levels by 5-10%. Simply put, eating a bowl of oatmeal every day can significantly improve your lipid profile.

Great sources of soluble fiber:

oats and oatmeal
barley
apples, pears and citrus fruits
beans, lentils and peas
seeds and chia seeds
flaxseeds and psyllium
vegetables, especially broccoli and carrots

Try to get at least 25-30 grams of fiber each day. It’s important to gradually introduce fiber into your diet and increase your fluid intake to avoid digestive discomfort.

If you have trouble getting enough fiber from food alone, you can try natural digestive supplements that will add essential fiber to your diet.

2. Choose healthy fats over saturated fats

The type of fat you consume can have a big impact on your cholesterol levels. Saturated fats, found in animal products and some vegetable oils, raise LDL cholesterol. Meanwhile, unsaturated fats can lower bad cholesterol levels without affecting or even increasing good cholesterol levels.

Monounsaturated and polyunsaturated fats, found in vegetable oils, nuts, seeds, and fatty fish, are good for heart health. Studies show that replacing just 5% of your daily calories from saturated fat with unsaturated fats can lower LDL cholesterol by up to 10%.

Sources of Healthier Fats:

olive oil – a great source of monounsaturated fats, best for salads and low-temperature cooking
avocados – high in monounsaturated fats and fiber
nuts and seeds – almonds, walnuts, flaxseed, sunflower seeds
oily fish – salmon, mackerel, herring, sardines – high in omega-3 fats

Limit the following sources of saturated and trans fats:

fatty meats and full-fat dairy products
palm and coconut oils
fast food and processed snacks
pastries and cookies
margarine, which contains trans fats

Practical tip: choose dark, skinless roasted chicken instead of fatty beef, and use olive oil instead of butter when cooking.

3. Increase your intake of omega-3 fatty acids

Omega-3 fatty acids, especially EPA and DHA, found in seafood, are incredibly beneficial for heart health. While they don’t directly affect LDL cholesterol, they do lower blood triglycerides, raise HDL cholesterol, and reduce inflammation in the blood vessels—all important risk factors for cardiovascular disease.

Studies show that regular omega-3 consumption can reduce triglycerides by 20-30% and slightly increase good cholesterol. Omega-3 fatty acids also help blood flow more smoothly, lower blood pressure, and prevent blood clots.

The best sources of omega-3s are:

Oily fish – salmon, trout, sardines, herring, mackerel
Flaxseeds and flaxseed oil
Chia seeds
Walnuts
Seaweed (a great source for vegetarians and vegans)

Health experts recommend eating oily fish at least twice a week. If you don’t like fish or can’t eat it, consider taking a quality fish oil supplement.

For more information on natural ways to lower cholesterol and their effects on heart health, check out our in-depth article on the benefits of chlorella for the circulatory system.

4. Maintain a physically active lifestyle

Regular physical activity is one of the most effective ways to naturally improve your cholesterol levels. Not only does exercise increase your good cholesterol (HDL), it also reduces bad cholesterol (LDL) and triglycerides in your blood.

A study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology found that regular aerobic physical activity can increase HDL cholesterol by up to 5% and reduce LDL cholesterol by up to 10%. Physical activity also increases the activity of lipoprotein lipase, an enzyme that helps transport fat molecules.

Effective forms of physical activity for lowering cholesterol include:

brisk walking (30-45 minutes, 5 times a week)
cycling (regularly 30 minutes)
swimming (2-3 times a week)
dancing (at least once a week)
strength training (2-3 times a week)
interval training (2 times a week)

Start with a small amount of physical activity and gradually increase it. Even 10 minutes of daily activity can have a positive effect. Ideally, aim for at least 150 minutes of moderate intensity or 75 minutes of vigorous physical activity per week.

It is important to include physical activity in your daily routine: use the stairs instead of the elevator, park your car further from the entrance, move during your lunch break, do short exercises during the workday. These small changes can give big results in the long run.

5. Control your weight and avoid smoking and excessive alcohol

Weight control is an essential strategy in combating high cholesterol. In overweight individuals, even a small weight loss (5-10% of starting weight) can significantly improve lipid profiles, lowering LDL cholesterol and raising HDL levels.

Excess weight, especially in the abdominal area, is associated with metabolic syndrome, a condition that includes elevated cholesterol levels, high blood pressure, and elevated blood sugar levels. Weight loss consistently improves all of these indicators.

Smoking not only lowers good cholesterol (HDL), but it also damages blood vessel walls, accelerating the development of atherosclerosis. When you quit smoking, HDL cholesterol levels can increase by up to 10% per year.

Excessive alcohol consumption increases triglyceride levels in the blood and can contribute to liver disease, which disrupts normal cholesterol metabolism. Moderate alcohol consumption (one glass of wine for women and no more than two glasses per day for men) can slightly raise HDL cholesterol, but this is not a reason to start drinking alcohol if you don’t already do so.

Practical tips for weight control:

reduce portion sizes – use smaller plates
eat more vegetables and fruits that are filling but low in calories
drink enough water, especially before meals
plan your menu in advance to avoid spontaneous unhealthy choices
learn to recognize hunger and satiety signals

If you are considering additional ways to control cholesterol and metabolism, we recommend reading about the benefits of berberine for cholesterol and metabolism. This natural compound is increasingly being used as an aid to improve heart health.

6. Choose targeted supplements wisely

Taking certain natural supplements can help lower your cholesterol, especially if your diet and exercise aren’t working. However, it’s important to remember that supplements aren’t a magic bullet and work best in conjunction with a healthy lifestyle.

Plant sterols and stanols are naturally occurring compounds found in plants that are structurally similar to cholesterol. They compete with cholesterol for absorption in the gut, thereby reducing cholesterol absorption. Studies show that 2-3 grams of plant sterols per day can reduce LDL cholesterol by 10-15%.

Red yeast rice is a traditional Chinese medicine ingredient that contains a natural statin called monacolin K. Studies have shown that red yeast rice can reduce total cholesterol by 20-30% and LDL cholesterol by 15-25%. However, it is important to choose a quality product and consult your doctor, as this supplement may have similar effects to prescription statins.

Policosanol is a sugar cane wax extract that has been shown in some studies to reduce LDL cholesterol by up to 25% and increase HDL cholesterol by up to 15%. However, more research is needed to confirm its effectiveness.

Omega-3 fish oil supplements are particularly helpful in reducing triglyceride levels. The recommended dose is 1-4 g of EPA and DHA per day, depending on your health condition.

Precautions when taking supplements:

Always consult your doctor before starting any new supplement, especially if you are already taking medication
Choose supplements from reputable manufacturers that undergo third-party quality checks
Monitor how your body responds to supplements
Remember that supplements are not a long-term solution – they should be part of a healthy diet and lifestyle

Before taking any supplements, evaluate possible interactions with medications you are taking. For example, red yeast rice may interact with statins and cause side effects.

7. When to Seek Medical Care

While lifestyle changes are important in lowering cholesterol levels, in some cases they are not enough. Regular cholesterol testing is essential so that you know your lipid profile and can take action in a timely manner.

Cholesterol tests are recommended:

for men over 40 years old – every 5 years
for women over 50 years old or after menopause – every 5 years
anyone with risk factors for heart disease – annually
for people with a family history of early heart disease – from the age of 20

Medical help is needed when:

total cholesterol exceeds 6.2 mmol/l
LDL cholesterol exceeds 4.1 mmol/l
HDL cholesterol is less than 1.0 mmol/l
you have family members who have been diagnosed with familial hypercholesterolemia
you have already had a heart attack or stroke
you have diabetes or cardiovascular disease

Doctors may prescribe statins, drugs that significantly reduce cholesterol production in the liver. Statins can reduce LDL cholesterol by up to 60%, which makes them very effective in preventing heart disease in high-risk patients. They also have anti-inflammatory effects, reduce the risk of blood clots, and stabilize atherosclerotic plaques.

In addition to statins, doctors may prescribe other medications:

ezetimibe – which reduces the absorption of cholesterol in the intestines
fibrates – effective for lowering triglycerides
PCSK9 inhibitors – a newer class of drugs for very high cholesterol

It’s important to remember that medications work best in conjunction with a healthy lifestyle, not in place of it. If you’re prescribed cholesterol-lowering medications, it’s still important to eat a healthy diet, exercise regularly, and avoid smoking.

To learn more about natural products that can help support your heart health, check out heart and circulatory supplements that can complement your healthy lifestyle.

Summary

Lowering cholesterol is a long-term process that requires consistency and patience. Start with one or two changes and gradually incorporate more healthy habits into your daily routine. Remember that small but consistent changes produce the best results.

A balanced diet rich in fiber and healthy fats, regular physical activity, weight control, and quitting bad habits are the main natural ways to lower cholesterol. When these measures are not enough, be sure to consult your doctor about additional interventions.

Investing in cholesterol control today is an investment in your heart health in the future. Check your cholesterol levels regularly and actively work with your healthcare professionals to achieve optimal results.

Frequently Asked Questions (FAQs)

How quickly can lifestyle changes lower cholesterol?

Noticeable improvements are usually seen after 3 months of consistent dietary and physical activity changes, but individual results may vary. Some people see the first positive changes after 2-4 weeks.

What foods are best for lowering cholesterol naturally?

The most effective are foods rich in soluble fiber (oats, beans), healthy fats (olive oil, nuts) and omega-3 fatty acids (salmon, flaxseed). Products enriched with plant sterols are also useful.

When is it necessary to take cholesterol medications?

Medications such as statins are needed when cholesterol levels remain high despite lifestyle changes, or in people at high risk of cardiovascular disease – those with diabetes, those who have already had a heart attack or those with familial hypercholesterolemia.

Are dietary supplements effective in lowering cholesterol?

Some supplements, such as plant sterols, red yeast rice, and omega-3 fatty acids, have been shown to have beneficial effects in scientific studies, but they work best when combined with a healthy diet and exercise program, not as a stand-alone measure.

Can weight loss alone significantly lower cholesterol?

Yes, losing even 5-10% of your body weight can have a significant impact on your cholesterol levels. Weight loss is particularly effective at lowering triglycerides and increasing good (HDL) cholesterol while lowering bad (LDL) cholesterol.