10 Natural Ways To Lower Cholesterol

High cholesterol often builds quietly. Most people don’t realize there’s an issue until their numbers show up on a lab test—or worse, when symptoms like chest pressure or dizziness suddenly appear. According to the CDC, nearly 94 million U.S. adults already have borderline or high cholesterol—with no symptoms at all. But here’s the encouraging news: lifestyle habits can make a powerful difference. The right foods, consistent movement, and nutrient support can help move your numbers in a healthier direction—safely and naturally.

Here are 10 ways to support your cholesterol levels through daily choices—without extreme diets or drastic changes:

1. Add More Soluble Fiber

Soluble fiber binds to cholesterol in your gut and helps carry it out of your body.

Try adding more oats, beans, apples, chia seeds, and citrus fruits to your meals. 1

2. Include Omega-3 Rich Foods

Omega-3s help lower triglycerides and support arterial health.

Eat more wild salmon, sardines, walnuts, flaxseed, and chia seeds. 2

3. Move Your Body Daily

Even light exercise like walking, biking, or stretching can improve your cholesterol profile.

Aim for at least 30 minutes a day to raise HDL (good cholesterol) and support healthy LDL levels. 3

4. Focus on Antioxidant-Rich Foods

Oxidized cholesterol is more likely to build up in arteries.

Support your body with berries, spinach, kale, and even a small square of dark chocolate. 4

5. Limit Trans Fats and Industrial Seed Oils

Processed oils like soybean, corn, and vegetable oil can raise LDL and reduce HDL.

Choose extra virgin olive oil, avocado oil, or coconut oil when cooking. 5

6. Eat Foods With Natural Plant Sterols

Plant sterols and stanols help reduce cholesterol absorption in the intestines.

They’re found in almonds, pistachios, and vegetables like Brussels sprouts. 6

7. Maintain a Healthy Body Weight

Even small weight changes (5–10%) can positively impact cholesterol.

Less abdominal fat can lead to better balance between LDL, HDL, and triglycerides. 7

8. Reduce Sugar and Refined Carbs

Sugary snacks and processed carbs raise triglycerides and promote fat storage in the liver.

Swap them for whole grains, nuts, seeds, and naturally sweet fruits like berries. 8, 9

9. Manage Daily Stress

High stress can disrupt how your body handles cholesterol and blood pressure.

Simple practices like deep breathing, walking outdoors, or journaling can calm your system. 10

10. Prioritize Consistent, Quality Sleep

Poor sleep affects how your body processes fats and can raise inflammatory markers.

Aim for 7–9 hours of quality sleep each night to support metabolic health. 11

A Note to Keep in Mind

Cholesterol health isn’t about quick fixes—it’s about consistent habits that support your body over time. Each choice you make—from what’s on your plate to how you manage stress—plays a role in how your heart functions and how your numbers respond. The steps above aren’t extreme or complicated—they’re realistic, proven ways to help your cholesterol levels move in the right direction. The earlier you take action, the more control you have. Small changes now can lead to stronger arteries, better circulation, and lasting cardiovascular support for years to come.

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 †Disclaimer: These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Product results may vary from person to person.