Cholesterol is a waxy substance found in your blood. Your body needs some cholesterol to work properly, but too much can be harmful. High cholesterol can build up in your blood vessels, increasing your risk of heart disease and stroke. The good news? You can take simple steps to lower your cholesterol naturally without needing medicine.
1. Eat Heart-Healthy Foods
One of the best ways to lower cholesterol is by changing your diet.
- Eat more fiber: Foods like oats, beans, apples, and carrots are high in fiber. Fiber helps lower "bad" LDL cholesterol by reducing how much of it gets into your blood.
- Choose healthy fats: Swap butter and margarine with healthy fats like olive oil or avocado. Nuts and seeds are also great choices.
- Eat more fish: Fatty fish like salmon, tuna, or sardines have omega-3 fats that are good for your heart.
- Avoid trans fats: These are often found in processed or fried foods. Read labels and avoid anything that says "partially hydrogenated oils."
2. Move Your Body
Exercise helps raise "good" HDL cholesterol while lowering "bad" LDL cholesterol. You don’t need to run a marathon — just 30 minutes of activity most days can make a big difference.
Try activities like:
- Brisk walking
- Biking
- Dancing
- Swimming
Even small things like taking the stairs or doing a few stretches during the day can help.
3. Maintain a Healthy Weight
Being overweight can raise your cholesterol levels. Losing even a small amount of weight — just 5 to 10 pounds — can make a big difference. Focus on small, healthy changes like eating smaller portions and avoiding sugary snacks and drinks.
4. Quit Smoking
If you smoke, quitting is one of the best things you can do for your heart. Smoking lowers your good HDL cholesterol and damages your blood vessels. When you quit, your cholesterol levels and heart health start to improve right away.
5. Limit Alcohol
Drinking too much alcohol can raise your cholesterol and blood pressure. If you drink, do so in moderation — that means up to one drink per day for women and two for men.
6. Check Your Numbers Regularly
Get your cholesterol levels checked at least once every few years. This helps you track your progress and catch any problems early. Your doctor can help you understand your numbers and suggest changes if needed.
Lowering your cholesterol doesn’t have to be hard. By eating healthy, being active, quitting smoking, and keeping an eye on your health, you can lower your cholesterol naturally and protect your heart. Start with one or two small changes today — your body will thank you later!