Lowering Cholesterol Naturally: Foods, Supplements, and Lifestyle Tips
High levels of LDL (“bad”) cholesterol increase your risk of heart attack and stroke, which is why keeping cholesterol within a healthy range is so important.
If you’ve been diagnosed with high cholesterol, your doctor may recommend statin medications to help lower LDL cholesterol. Lifestyle changes—especially diet and exercise—are also commonly advised. Certain foods and supplements may support healthy cholesterol levels when used alongside medical guidance.
Understanding the Two Types of Cholesterol
There are two primary types of cholesterol in the body:
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Low-density lipoprotein (LDL): Known as “bad” cholesterol because high levels can clog arteries
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High-density lipoprotein (HDL): Known as “good” cholesterol because it helps remove excess cholesterol from the bloodstream
Recommended Cholesterol Levels
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Total cholesterol: Less than 200 mg/dL
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LDL cholesterol: Less than 100 mg/dL
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HDL cholesterol: 60 mg/dL or higher
Risk factors for high LDL cholesterol include excess weight, lack of physical activity, and genetics.
How Diet Affects Cholesterol Levels
Your liver produces cholesterol naturally, but it can also be influenced by the foods you eat—particularly those high in saturated fats and trans fats, which stimulate the liver to make more cholesterol.
The good news is that some foods and food-derived supplements may help lower cholesterol naturally.
Always consult your doctor before starting supplements, especially if you’re pregnant or taking prescription medications.
9 Natural Ways to Lower Cholesterol
1. Niacin (Vitamin B3)
Niacin is a B vitamin that may help:
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Increase HDL (“good”) cholesterol
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Lower triglycerides
It’s found naturally in foods like chicken and liver, but supplements should only be used under medical supervision due to potential side effects such as flushing and nausea.
2. Soluble Fiber
Soluble fiber binds cholesterol in the digestive tract, reducing how much enters the bloodstream.
Daily fiber recommendations:
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Men under 50: 38 g
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Men over 50: 30 g
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Women under 50: 25 g
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Women over 50: 21 g
Good sources of soluble fiber include:
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Oatmeal
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Beans and legumes
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Oranges, pears, and peaches
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Potatoes
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Whole wheat bread
3. Psyllium Fiber
Psyllium is a plant-based fiber supplement shown to:
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Reduce LDL cholesterol
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Improve digestion
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Help regulate blood sugar
It’s commonly taken as capsules or mixed into food or drinks.
4. Phytosterols
Phytosterols are plant compounds that block cholesterol absorption in the intestines. They occur naturally in:
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Fruits and vegetables
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Whole grains
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Nuts and seeds
Many fortified foods, such as certain yogurts and margarines, also contain added phytosterols.
5. Soy Protein
Replacing animal protein with soy protein may slightly lower LDL cholesterol.
Healthy soy options include:
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Tofu
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Soy milk
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Steamed soybeans
Using soy instead of high-fat meats can also reduce saturated fat intake.
6. Garlic
Research on garlic’s cholesterol-lowering effects is mixed. While it may not significantly reduce LDL cholesterol, garlic has been linked to:
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Improved blood pressure
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Overall heart health support
Garlic can be consumed fresh or in supplement form.
7. Red Yeast Rice
Red yeast rice has traditionally been used to lower cholesterol, but U.S. supplements do not contain monacolin K—the active ingredient found in prescription statins.
Some red yeast rice products may carry safety risks, including potential liver, kidney, or muscle damage. Medical supervision is strongly advised.
8. Ginger
Studies suggest ginger may help:
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Lower total cholesterol
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Reduce triglycerides
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Decrease LDL cholesterol while increasing HDL
Ginger can be added to meals or taken as a supplement.
9. Flaxseed
Flaxseed and flaxseed oil are rich in omega-3 fatty acids, which may help increase HDL cholesterol.
For best absorption:
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Use ground flaxseed
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Add flaxseed oil to smoothies or salads
Whole flaxseeds may pass through the body undigested.
The Bottom Line
If you’re working to lower your cholesterol, dietary changes can make a meaningful difference. Foods rich in soluble fiber, plant sterols, omega-3s, and lean proteins may help support healthy cholesterol levels.
However, supplements are not a replacement for medical treatment. Always speak with a healthcare professional before adding new supplements to your routine to ensure safety and proper dosing.
Source: Healthline – 9 Natural Cholesterol Reducers
https://www.healthline.com
