How to Lower Cholesterol Naturally: 6 Lifestyle Changes to Improve Cholesterol

If you’ve been told you have high cholesterol, you might feel overwhelmed or unsure about what to do next. But here’s the good news: You don’t need to face it alone, and you don’t always need to rely on medication right away. 

In many cases, making just a few small adjustments to your daily routine can help lower cholesterol naturally. However, it’s important to follow your doctor’s advice, as medication may still be necessary to protect your heart health. Follow these seven lifestyle changes to improve cholesterol levels and take back control of your health.

Change #1: Eat Heart-Healthy Foods

A heart-healthy diet for cholesterol management begins with making smart food choices. The right foods can lower bad cholesterol (LDL, triglycerides), and raise good cholesterol (HDL). This will help you maintain healthy cholesterol levels.

You can get started by:

• Reducing saturated fats: Saturated fats raise LDL cholesterol. They’re found in red meat, full-fat dairy products, and deep-fried and processed foods.
• Eliminating trans fats: Trans fats raise LDL cholesterol and lower HDL cholesterol, meaning they’re even worse than saturated fats. These sneaky culprits hide in processed snacks, fried foods, frozen pizza, microwave popcorn, and certain baked goods.
• Bumping up your intake of omega-3 fatty acids: Try having more foods rich in omega-3s for cholesterol control, like salmon, walnuts, and chia seeds. By eating these, you’ll help lower LDL cholesterol and reduce inflammation.
• Increase soluble fiber for heart health: This type of fiber binds cholesterol in the digestive system, which helps prevent its absorption. Aim to eat foods like oats, beans, apples, and pears.
• Add whey protein: Found in dairy, whey protein may help lower LDL cholesterol. Consider adding a whey protein supplement to your favorite breakfast foods or beverages, including pancake or waffle batter, yogurt, oats, smoothies, and even coffee.

Change #2: Increase Physical Activity

Regular exercise can help raise HDL cholesterol while lowering LDL cholesterol and triglycerides, a type of fat in the blood. The best exercise to lower cholesterol is anything that gets your blood pumping and your heart rate up. Aerobic activities like walking, jogging, cycling, or swimming are good options. The American Heart Association recommends getting in moderate to intense aerobic activity at least 150 minutes per week. 

Change #3: Quit Smoking

Both smoking and vaping lower your HDL cholesterol. When you quit, it gives your HDL cholesterol a boost and lowers your blood pressure. Within weeks of quitting, your blood circulation and lung function should also improve. Within a year, your risk for heart disease will be cut in half.

Change #4: Lose Weight

Excess weight can contribute to high cholesterol. Fortunately, even a modest weight loss of 5-10% of your body weight can improve cholesterol levels. To do this, try reducing portion sizes, eating whole foods, and moving more to shed excess pounds.

Change #5: Drink Alcohol in Moderation

Moderate alcohol consumption may raise HDL cholesterol, but excessive drinking raises blood pressure and triglycerides. To combat this, men should limit alcohol to two drinks a day while women should have only one.

Change #6: Understand Healthy Fats vs. Unhealthy Fats

Not all fats are bad, and understanding the difference between healthy and unhealthy fats goes a long way in heart health. Here’s how to tell them apart:

• Healthy fats (or unsaturated fats), like those in avocados, nuts, and olive oil, can raise HDL cholesterol levels.
• Unhealthy fats, like trans fats and saturated fats, should be limited.

For a standard 2,000-calorie-a-day diet, the Academy of Nutrition and Dietetics says 20-35% of a heart-healthy diet should be from healthy fats. 

Take Control of Your Cholesterol for a Healthier Future

High cholesterol doesn’t have to control your life. When you focus on making lifestyle changes, you can lower high cholesterol without medication and cut your risk of heart disease.

At The Cardiovascular Center of Florida, our Orlando cardiologists are committed to helping you achieve optimal heart health through prevention and personalized care. If you’re ready to take the next step in managing your cholesterol, visit our provider directory to schedule an appointment.