6 Ways to Naturally Reduce Cholesterol Without Medication

Many people with high cholesterol take medications to bring down their cholesterol levels. But what are the other options? And can you lower cholesterol without medication? 

There’s scientific evidence to show that changing the things you eat can help naturally lower cholesterol levels, as can exercising and stopping smoking. This can be enough to lower your need for medication — or remove it altogether.

Can you lower cholesterol naturally?

Yes, you can lower your level of non-HDL (“bad’”) cholesterol naturally. 

Making changes to what you eat and how you live can have a beneficial effect on your cholesterol levels — regardless of whether you need to take medication for high cholesterol. 

These changes lower your non-HDL cholesterol and can also help improve your HDL (“good”) cholesterol levels and lower your triglycerides levels. Triglycerides are a different type of fat that can appear in your bloodstream and is linked to health problems. 

Keep in mind that, if your levels are very high, these changes may not be enough to lower your non-HDL cholesterol levels to a healthy range. But they can still improve your health and even help your cholesterol-lowering medication work better. 

Here are six science-based changes you can make to improve your cholesterol. 

1. Choose a cholesterol-friendly diet

People used to think that eating cholesterol in their diet increased cholesterol levels in the blood. But science has shown that this isn’t quite true. The latest Dietary Guidelines for Americans of 2015-2020 said there wasn’t enough evidence to prove that eating foods containing cholesterol causes heart disease. 

Even so, it’s not a bad idea to limit foods high in cholesterol, like meat, cheese, and eggs. The same goes for limiting highly processed and ultra-processed foods that are high in saturated and trans fats and sugar. But also make sure to prioritize foods rich in fiber and omega-3 fatty acids. These lower “bad” cholesterol levels and improve “good” cholesterol. 

This means limiting these foods and drinks: 

• White bread

• Sweets

• Fruit juice

• Soda

• Fatty cuts of red meat

• Processed meats

• Fried foods

• Packaged, baked goods

Aim to eat more of these foods:

• Fresh or fresh-frozen vegetables 

• Fresh or fresh-frozen fruits

• Beans and lentils

• Whole grains

• Fish, especially fatty fish

• Lean, white meats

• Healthy oils

• Soy products 

2. Build exercise into your daily routine

If you have high cholesterol, exercise can help lower your cholesterol naturally. Exercise lowers the risk of developing heart disease when you have high LDL (bad) cholesterol and triglyceride levels. 

A review of studies examined the effects of aerobic exercise on cholesterol levels. Researchers found that regular exercise increased HDL by 4.6% while lowering LDL and triglycerides by 5% and 3.7%, respectively.

The World Health Organization (WHO) recommends that adults do at least 150 to 300 minutes of moderate-intensity aerobic activity a week. You do not have to do all of that exercise at once. You can break it up in chunks like 30 minutes a day, 5 days a week. Brisk walking is an example of moderate-intensity aerobic physical activity. 

Both cardiovascular exercise and strength training have been shown to lower the risk of heart attack and stroke, which can happen if someone has high cholesterol. 

3. Stop smoking

Smoking is harmful to every organ in the body, including the heart and blood vessels. But smoking can also affect your cholesterol levels. 

First, smoking cigarettes can raise triglyceride levels. And research shows that quitting smoking can help improve HDL cholesterol. 

There isn’t enough evidence about the effect of other forms of smoking on cholesterol levels, such as vaping or smoking marijuana. But it’s unlikely that smoking in any form is good for your heart.

4. Get enough sleep

Studies have linked a lack of sleep with increased risk for many health problems, including heart disease. But did you know that not getting enough sleep is linked to higher levels of triglyceride and LDL in the blood? Studies show that people who got less than 6 hours of sleep per day were more likely to have high cholesterol levels. 

Try to prioritize at least 8 hours of sleep a night, or whatever you need to feel rested when you wake. It helps to sleep at about the same time every night. 

5. Limit alcohol intake

Studies show that frequent or excessive drinking of alcohol increases LDL cholesterol and worsens heart health. Drinking a lot of alcohol also leads to high triglyceride levels, which can cause liver disease and heart problems. In fact, it’s very likely that no amount of alcohol is either safe or beneficial for your overall health, so try to cut back as much as possible.  

The American Heart Association recommends no more than 1 to 2 drinks per day for men and 1 drink per day for women. In the U.S., 1 drink is considered to be 12 oz of beer, 5 oz of wine, or 1.5 oz of hard liquor.

6. Keep a weight that is healthy for you

Excess body weight can contribute to elevated cholesterol. It can also increase your triglyceride levels. In people with excess body weight, weight loss can improve LDL and total cholesterol levels. 

But high cholesterol is not just a problem for people who have excess body weight. People with a BMI that’s considered “normal” or “underweight” can also have high cholesterol. If you focus on the first five items on this list, and you can maintain a weight that feels healthy for you, then you’re doing great. 

How do you know if your cholesterol levels are high?

You can find out your cholesterol levels with a simple blood test. A cholesterol blood test can show you your levels of LDL, HDL, and triglycerides. 

In general, here’s where you want your cholesterol levels to be:

• Total cholesterol less than 200 mg/dL

• LDL (bad) less than 130 mg/dL (and ideally under 100 mg/dL)

• Triglycerides less than 150 mg/dL

• HDL (good) more than 40 mg/dL in men, and more than 50 mg/dL in women

You may need to fast (not eat or drink anything besides water) for 8 to 12 hours before your cholesterol test. Eating or drinking before your test can affect your results. Some newer cholesterol tests don’t require you to fast before getting blood drawn. Your healthcare provider will let you know if you need to fast. 

Why trust our experts?

Written by:

Tracy Norfleet, MD, FACP

Dr. Tracy Norfleet is a board-certified Internal Medicine physician, health expert, and physician leader with over 20 years of experience practicing adult medicine. Dual-certified by the American Board of Obesity Medicine and the American Board of Lifestyle Medicine, Dr. Tracy possesses a wealth of knowledge and expertise in both traditional medical practices and innovative lifestyle interventions for chronic disease management and reversal.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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