When many people hear the word “cholesterol” alarm bells start going off. But cholesterol isn’t the enemy—in fact, it plays an important role in your body’s ability to function. The problem is when you have too much “bad” cholesterol. The “bad cholesterol,” LDL, is what can clog your arteries and increase your chance of developing heart disease and other chronic health conditions. However, there is also “good cholesterol,” HDL which helps get rid of bad cholesterol. If you have high cholesterol levels, you’re not alone. Approximately 38% of U.S. adults have high cholesterol. While you should always talk with your doctor if you’re dealing with high LDL cholesterol levels to come up with an action plan for treating it, there are some really efficient ways to lower your cholesterol naturally. From moving your body to eating more meat, here are the ones to know about. Get ready to take notes!
How to Lower Cholesterol Naturally
Eat less meat
Cut way back on fatty meat (beef, pork, dark-meat poultry, and cured meats like bacon and sausage) in favor of vegetable fats like avocado, olive oil, and nuts (not processed seed oils). “Doctors may not tell you to eat less meat because they have an easier time getting their patients to take a pill than change their diets, but most people can dramatically lower cholesterol through diet alone,” says Dr. Stacie Stephenson, certified nutrition specialist and founder of VibrantDoc. “Diets low in saturated fat will usually lower cholesterol within a few months’ time, with consistency.”
Increase fiber
A simple dietary change you can make is incorporating more fiber-rich foods in your meals. “Fiber is great at mopping up excess fat in the blood and sending it out of the body quickly,” Dr. Stephenson explains. “I like to get most of my fiber from vegetables like leafy greens, broccoli, and sweet potatoes; legumes like lentils and black beans; and fruit, especially berries, citrus, and apples. I’m not big on grains because I find they are inflammatory for many people, but there is research showing that fiber from psyllium seed and oat bran can also lower cholesterol effectively.”
Be colorful
Go for brightly colored fruits and veggies, which contain polyphenols. “These plant compounds responsible for the colors in produce reduce cholesterol absorption. All the berries are rich in polyphenols, but so is green tea (especially matcha), most herbs and spices, and even dark chocolate (over 70% cacao),” Dr. Stephenson states.
Eat more fish
“Cutting saturated fat will help lower ‘bad’ (LDL) cholesterol, and lowering all fat intake will lower total cholesterol, but a very low fat diet will also lower the ‘good’ (HDL) cholesterol that is so protective against heart disease,” says Dr. Stephenson. And omega-3 fatty acids help promote heart health. “Eating plenty of omega-3 fatty acids in the form of wild-caught cold-water fatty fish like salmon, mackerel, sardines, and even anchovies, will help boost HDL while you work on lowering LDL,” Dr. Stephenson adds. “Keeping good fats in your diet will also help keep you fuller longer so you will be less likely to snack on inflammatory refined carbs.”
Keep moving
“Exercise is particularly good at lowering cholesterol, but even more impressively, it can target LDL cholesterol while boosting HDL cholesterol,” Dr. Stephenson explains. A meta-analysis of multiple studies showed that aerobic exercise can lower total and LDL cholesterol while either increasing or maintaining HDL cholesterol, at a rate of between 40 and 150 minutes per week. The study also showed that strength or resistance training can significantly decrease total cholesterol and LDL cholesterol, increase HDL, and also lower body fat and decrease dangerous triglycerides (a type of fat that indicates a serious heart disease risk when elevated). Low to moderate-intensity weight training was a more effective cholesterol-targeting intervention than high-intensity weight training, which is great news. “This is great news because it means getting your heart rate up on most days and lifting weights moderately a few times a week is likely to significantly improve your cholesterol profile,” Dr. Stephenson states.
Reduce stress
Stress can increase cholesterol levels. “Cortisol, the hormone released in times of stress, is made from LDL cholesterol. It can increase abdominal obesity and stimulate the appetite,” Dr. Tricia Pingel, NMD, Arizona-based naturopathic physician and best-selling author of Total Health Turnaround, explains. “During times of stress, people tend to turn to comfort foods high in sugar and carbs, which can lead to weight gain and, therefore, higher levels of triglycerides, which may increase LDL cholesterol.” Lowering the stress in your life is also good for all aspects of your health, not just your cholesterol. Dr. Pingel recommends yoga, deep breathing, and other stress-relieving techniques.
Go for a plant-based diet
As mentioned above, eating less meat is important but if you really want to lower your cholesterol levels, you may want to cut out animal products completely. “Foods that come from animals tend to be high in saturated and trans fats, and those fats cause your liver to retain more cholesterol than it should, especially if you have a sedentary lifestyle,” says Dr. Pingel. “In some people, this added cholesterol drives total cholesterol levels and triglyceride levels to an unhealthy point. Therefore, a plant-based diet can help lower cholesterol levels in those whose numbers are elevated due to their diets. And it can help maintain proper levels in those who do not have cholesterol issues to begin with.” A plant-based diet is also made up of inflammation-fighting foods, which reduces atherosclerosis. Eating a plant-based diet will also help control your weight and blood sugar, support healthy blood pressure levels, and help reverse atherosclerosis, Dr. Pingel adds.
Balance hormones
Cholesterol is the backbone of hormone production, so there is a direct relationship between the two. “If your LDL cholesterol is too low, your sex hormones will be impacted, often resulting in the need to add hormone therapy to your medication list,” says Dr. Pingel. “This may sound simple, but excess hormones can cause issues as well if you are not physically active, so the root cause remains the same. It will save you a lot of time and money to work on lifestyle factors to improve cholesterol balance.”
Lose weight
Being overweight and having high cholesterol often go hand-in-hand. “Diet and weight loss can lower total cholesterol between 10-20 %, however in many cases, a larger cholesterol reduction needs to be achieved,” says Dr. Robert Greenfield, MD, triple board-certified cardiologist, lipidologist and internist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA.
Follow the DASH or Mediterranean diet
Following one of these diets and being mindful of your calorie intake will help with your weight loss efforts. “I recommend both the DASH and Mediterranean diets as they stress the ingestion of fish, poultry, fruits, vegetables, legumes, seeds and nuts and plenty of water,” Dr. Greenfield explains. “Patients who are significantly overweight and not following a low-fat diet, eating too much saturated and trans fats, can lower their cholesterol significantly by a Mediterranean diet with caloric restriction and exercise,” Dr. Greenfield adds. Next, read about 38 foods to lower your cholesterol.
Sources
Centers for Disease Control and Prevention: “Cholesterol”Dr. Stacie Stephenson, certified nutrition specialist and founder of VibrantDocSports Medicine: “Differential Effects of Aerobic Exercise, Resistance Training and Combined Exercise Modalities on Cholesterol and the Lipid Profile: Review, Synthesis and Recommendations”Dr. Tricia Pingel, NMD, Arizona-based naturopathic physician and best-selling author of Total Health TurnaroundRobert Greenfield, MD, triple board certified cardiologist, lipidologist and internist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA
