Lowering Your Cholesterol Naturally

High cholesterol is a major risk factor for heart disease, but the good news is that many lifestyle changes can help lower cholesterol without medication. Focusing on diet, exercise, and other habits can improve your heart health and overall wellbeing.

Your diet has a big impact on cholesterol levels. A whole-food, predominantly plant-based diet is associated with a lower risk of cardiovascular disease. Incorporate: 

• Soluble fiber: Found in oats, barley, beans, lentils, apples, and pears. Soluble fiber traps fats so they can't all be absorbed, which lowers cholesterol levels.
• Healthy fats: Replace saturated fats (like butter and fatty meats) with unsaturated fats from olive oil, avocados, nuts, and seeds. These fats can help raise HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol.
• Plant sterols and stanols: Found in fortified foods, nuts, seeds, and vegetable oils, these compounds block cholesterol absorption in the gut.

At the same time, limit trans fats (common in fried foods and processed snacks) and reduce intake of red meat and full-fat dairy.

Get Moving

Regular physical activity can raise HDL cholesterol and improve heart health. Aim for at least 150 minutes per week of moderate-intensity exercise like brisk walking, cycling, swimming, or dancing. Even short, consistent activity throughout the day, like taking the stairs or walking after meals, can help.

Maintain a Healthy Weight

Carrying extra weight, especially around the waist, is linked to higher LDL cholesterol and triglycerides. Losing even 5–10% of body weight can improve cholesterol levels significantly.

Avoid Tobacco and Limit Alcohol

Smoking lowers HDL cholesterol and damages blood vessels. Quitting smoking improves your cholesterol profile and overall cardiovascular health. Drinking alcohol in moderation, or not at all, is also important, as excess alcohol can raise triglycerides.

Manage Stress and Sleep

Chronic stress and poor sleep can indirectly affect cholesterol. Chronic stress releases hormones such as cortisol that can negatively affect cardiovascular health, while lack of sleep disrupts the hormones that regulate appetite and metabolism, both of which can lead to an increased level of LDL cholesterol and triglycerides.  Practices like mindfulness, yoga, regular sleep schedules, and stress-reducing hobbies can support a healthy heart.

Lowering cholesterol naturally takes consistency and a combination of diet, exercise, and healthy habits. These changes not only improve cholesterol but also boost energy, heart health, and overall longevity.

Reach Out to Summus

If you have questions about lowering your cholesterol, lifestyle changes, or anything else - know you can always reach out to Summus. We will connect you with a Summus MD who can review your labs, medications, and answer all your questions.