Natural ways to lower cholesterol

Last reviewed Tue 7 May 2019

By Jamie Eske

Reviewed by Gerhard Whitworth, RN

Table of contents

Cholesterol is a waxy, fat-like substance that the liver produces. It is also

present in animal-based foods. Cholesterol supports many essential bodily
functions, but high levels can lead to health issues.

According to the National Heart, Lung, and Blood Institute (NHLBI), unhealthful
lifestyle choices are the leading cause of high cholesterol. However, genetics,
certain medical conditions, and medications can also contribute to high
cholesterol.

Having high cholesterol does not cause symptoms, but it can increase the risk
of heart disease and stroke. Doctors can prescribe statins to help lower a person's
cholesterol levels, but these medications can cause side effects, such
as headaches, muscle cramps, and nausea.

In this article, we explore some natural ways to lower cholesterol without

medication. We also discuss what cholesterol is and why high levels can be
harmful.
Avoid trans fats

Eating fried food can raise a person's LDL cholesterol.

 Trans unsaturated fatty acids, which people commonly refer to as trans fats, are
unsaturated vegetable fats that have undergone an industrial process called
hydrogenation, which makes them solid at room temperature. Food
manufacturers use trans fats because they are relatively inexpensive and long-
lasting.

Sources of trans fats include:

 margarine

 vegetable shortening

 partially hydrogenated vegetable oils

 fried foods

 certain processed and prepackaged foods

Bacteria in the stomachs of cows, sheep, and goats produce natural trans fats.
Cheese, milk, and other dairy products may contain modest amounts of natural
trans fats.

According to the American Heart Association (AHA), consuming trans fats can
negatively affect a person's health in two different ways:

 they can raise blood levels of low-density lipoprotein (LDL) cholesterol, or

"bad cholesterol"

 they can reduce blood levels of high-density lipoprotein (HDL) cholesterol, or

"good cholesterol"
LDL cholesterol can accumulate in the arteries and increase the risk of heart
disease, heart attack, and stroke. HDL cholesterol helps remove LDL cholesterol
from the bloodstream.

According to a 2019 review, low levels of HDL cholesterol are common in people
with type 2 diabetes, which increases their risk of heart disease. The authors
 suggest that treatment should focus on lowering LDL cholesterol levels to reduce
this risk.

In a 2017 study, researchers used cell cultures to show that a trans fat called
elaidic acid had toxic effects in neuron-like cells. Elaidic acid led to cell death and
increased markers of oxidative stress.

Consume fewer saturated fats

Saturated fats generally stay solid at room temperature whereas unsaturated fats
are usually liquid.

Dietary sources of saturated fats include:

 red meat

 pork

 chicken with the skin on

 butter

 cheese and other dairy products

 cooking oils, such as palm oil and coconut oil

The AHA recommend that saturated fat should only represent about 5–6% of a
person's daily calorie intake.

A diet high in saturated fats may raise a person's LDL cholesterol levels. Excess
LDL cholesterol can accumulate and form hard deposits in the arteries, which
may lead to a condition called atherosclerosis.

A 2018 study examined how different dietary fats affected blood levels of
cholesterol. The 4-week study involved 96 healthy adults who consumed 50
grams (g) daily of either:
 extra virgin coconut oil

 butter

 extra virgin olive oil

Coconut oil and butter predominately contain saturated fat, whereas olive oil
contains mostly monounsaturated fat.

According to the results, the participants who consumed butter had significantly
higher levels of LDL cholesterol than those in the coconut oil and olive oil groups.

The study also showed that different types of saturated fat can vary in their
effects on cholesterol levels. For example, coconut oil significantly increased the
participants' levels of HDL cholesterol whereas butter significantly raised LDL
cholesterol levels.

However, a 2015 systematic review did not find a direct association between
saturated fat intake and risk of death, coronary heart disease, cardiovascular
disease, stroke, or type 2 diabetes.

What should my cholesterol level be at my age?

Learn more about the recommended cholesterol levels in adults and children here.

READ NOW
 Consume more monounsaturated fats
Vegetables, nuts, and fish are rich in monounsaturated fats. These fats take the
form of liquids at room temperature.

Good sources of monounsaturated fats include:

 avocados

 nuts, such as almonds, peanuts, and Brazil nuts

 seeds

 vegetable oils, such as olive, peanut, sesame, and sunflower oils

In a 2019 study involving 119 adults with a high waist circumference, consuming a
diet high in a monounsaturated fat called oleic acid resulted in lower LDL and
total cholesterol levels than a diet that was higher in saturated fats and lower in
monounsaturated fats. Oleic acid had no effect on the levels of triglycerides or
HDL cholesterol in the blood of the participants.

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Eat more polyunsaturated fats

Eating foods rich in polyunsaturated fats can reduce LDL cholesterol.

Polyunsaturated fats include omega-3 and omega-6 fatty acids. Consuming these
fats in moderation can reduce LDL cholesterol without affecting HDL cholesterol
levels.

Dietary sources of polyunsaturated fats include:

 walnuts

 fish, such as salmon, tuna, and trout

 plant oils, such as soybean, corn, and sunflower oils
A 2017 review found evidence suggesting that diets rich in polyunsaturated fats
from fish oil may prevent some mechanisms of arrhythmia, which is an irregular
heartbeat, and promote overall heart health.

It is important to balance the intake of omega-6 fatty acids with that of omega-3
fatty acids. Consuming too many omega-6 fatty acids may cause adverse health
effects.

In a 2018 study, mice that consumed a diet high in omega-6 fatty acids had low-
grade chronic inflammation that was due to oxidative stress.

Eat more soluble fiber

Soluble fiber absorbs water to create a thick, gel-like paste in a person's
digestive tract. Soluble fiber not only supports digestive health but also lowers
levels of LDL cholesterol and promotes overall heart health.

A 2017 study investigated the benefits of a high-fiber diet in 69 Asian Indians with
higher-than-normal cholesterol levels. The participants who consumed 70 g per
day of soluble fiber had lower total cholesterol and LDL cholesterol levels than
those who ate their usual diet.

Foods rich in soluble fiber include:

 vegetables

 fruits

 whole grains, such as oatmeal and brown rice

 legumes

 beans
Soluble fiber lowers LDL cholesterol levels but does not affect HDL cholesterol or
triglyceride levels. Consuming too much soluble fiber can lead to constipation,
bloating, and stomach pain. People should try to increase their soluble fiber
intake gradually over time.

Exercise regularly
Regularly exercising can help lower bad cholesterol.

Studies show that regular exercise can help lower bad cholesterol levels and
raise good cholesterol levels.

For example, the results of a 2019 studyinvolving 425 older adults showed that
moderate and vigorous physical activity lowered blood pressure, reduced blood
sugar levels, and increased HDL cholesterol levels.

In a 2015 study involving 40 adult women, participants who followed a 12-week

resistance training program had reduced total cholesterol and increased HDL
cholesterol levels compared with those who did not follow the program.

The Department of Health and Human Servicesrecommend that adults do at least

150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity
aerobic physical activity a week for substantial health benefits. A person can
spread this activity throughout the week.

People new to exercise may want to start with lower intensity activities and
gradually build the intensity of their workouts. Performing high-intensity exercises
without proper training or supervision can lead to injuries.

People can incorporate regular exercise into their lives by walking, jogging,
cycling, or doing resistance exercises with light weights.
 People with cardiovascular disease or other heart problems should consult a
doctor before participating in intense physical activities.

What is cholesterol?
Cholesterol is a fat-like substance that is present in every cell in the body.
Although having too much cholesterol can increase the risk of adverse health
effects, the body needs cholesterol to build cell membranes and to produce:

 the sex hormones estrogen and testosterone

 vitamin D

 bile acids, which help the body digest fats

The liver naturally produces all of the cholesterol that the body needs. However,
certain foods contain cholesterol, and other foods can trigger the liver to produce
more cholesterol.

High levels of LDL cholesterol can lead to fatty deposits building up on the walls
of arteries, which increases a person's risk of heart disease, heart attack, and
stroke.

HDL cholesterol collects LDL cholesterol and other fats from the arteries and
transports them back to the liver. The liver disposes of excess cholesterol by
converting it into a digestive fluid called bile.

Although people should aim to have more HDL cholesterol than LDL cholesterol,
the NHLBIrecommend that adults keep their blood levels of total cholesterol
below 200 milligrams per deciliter.

Summary
Cholesterol supports many essential bodily functions, such as cell membrane
formation and hormone production. However, having high levels of LDL
cholesterol can increase a person's risk of heart disease, heart attack, and
stroke.

People can naturally lower their cholesterol levels through dietary and lifestyle
changes. Replacing trans fats with monounsaturated and polyunsaturated fats
can help lower levels of LDL cholesterol and raise levels of HDL cholesterol.

Other ways to naturally lower cholesterol include eating more soluble fiber and
exercising regularly.

RELATED COVERAGE

Soluble and insoluble fiber: What is the difference?READ MORE

What is cholesterol ratio and why is it important?READ MORE

Foods with high cholesterol to avoid and includeREAD MORE

What is the difference between HDL and LDL cholesterol?READ MORE

Natural remedies for high cholesterol levelsREAD MORE

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CHOLESTEROL

CARDIOVASCULAR / CARDIOLOGYHEART DISEASE NUTRITION / DIET

Additional information

Article last reviewed by Tue 7 May 2019.

Visit our Cholesterol category page for the latest news on this subject, or sign up to our
newsletterto receive the latest updates on Cholesterol.

All references are available in the Referencestab.

References

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