Table of ContentsView AllTable of ContentsMonounsaturated FatPolyunsaturated FatAvoid Trans FatExercise RegularlyLose WeightQuit SmokingDrink ModeratelyEat Soluble FiberTry Apple Cider VinegarGo Plant-BasedReduce Red MeatTry Supplements
Table of ContentsView All
View All
Table of Contents
Monounsaturated Fat
Polyunsaturated Fat
Avoid Trans Fat
Exercise Regularly
Lose Weight
Quit Smoking
Drink Moderately
Eat Soluble Fiber
Try Apple Cider Vinegar
Go Plant-Based
Reduce Red Meat
Try Supplements
Simple lifestyle changes can sometimes be enough to reduce LDL cholesterol back to the normal range. This includes eatingheart-healthy foods, exercising regularly, and quitting cigarettes. On top of this, there is evidence that some complementary and alternative therapies, likefenugreeksupplements, may help lowerLDL cholesterol.
By working with your healthcare provider and regularlymonitoring your cholesterol levels—every for to six years for healthy adults and more frequently if you have heart disease or diabetes—you can decide whether to manage your cholesterol naturally or benefit fromcholesterol medications.
Verywell / JR Bee
Cholesterol Healthcare Provider Discussion GuideGet our printable guide for your next healthcare provider’s appointment to help you ask the right questions.Download PDFEmail AddressSign UpThank you, {{form.email}}, for signing up.There was an error. Please try again.
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Eat Monounsaturated Fats
Monosaturated fatis one of two types ofhealthy fatthat should be used in place of unhealthysaturated fat. According to the American Heart Association (AHA), eating monounsaturated fats in moderation lowers LDL cholesterol in your blood as well as the risk of heart attack and stroke.
Foods that are rich in heart-healthy monounsaturated fats include:
Eat Polyunsaturated Fats
The second type of healthy fat is polyunsaturated fat. As with monounsaturated fat, it helps reduce LDL cholesterol and providesantioxidantslikevitamin Ethat neutralizefree radicalsand help protect your cells.
Oils rich in polyunsaturated fat also provide essential fats your body can’t produce on its own, including omega-6 andomega-3 fatty acids.
Great sources of polyunsaturated fat include:
Trans fatsare unhealthy fats found in many natural and artificial food sources. Small quantities are found in the meat and dairy of ruminant (grass-eating) animals, including cows. Artificial trans fats are commonly found inhighly processed, fried, and packaged foods.
Exerciseis one of the most effective ways to lower your LDL cholesterol naturally.Aerobic exercises, such as running, cycling, jogging, and swimming, are especially effective. By getting your heart pumping, you can avoid the build-up of plaque in arteries that contribute toatherosclerosisandcoronary artery disease (CAD).
The AHA recommends getting at least 150 minutes per week of moderate-intensity aerobic exercise or 75 minutes per week of vigorous-intensity aerobic exercise (or a combination of both). Your workouts should ideally be spread throughout the week with no more than a one- or two-day gap between them.
Moderate-intensity exercise is when you can talk but cannot sing during exercise. Vigorous intensity means that you are not able to say more than a few words without pausing for a breath.
Being overweight or havingobesityputs you at risk of having high LDL levels. Studies have shown that modest weight loss (between 5% to 10%) significantly reduces bothtotaland LDL cholesterol levels along with another unhealthy lipoprotein calledtriglycerides.
Cigarette smoking is linked to increased cholesterol levels and the formation of a damaging form of LDL calledoxidized LDL.The most obvious way to avoid this is to quit cigarettes.
Studies suggest that it may take time for LDL levels to drop, but what you will likely see is a relatively quick rise inhigh-density lipoprotein (HDL) cholesterollevels.This is the “good” cholesterol that helps clear “bad” cholesterol from the body.
Drink Alcohol Moderately
There is some evidence that light to moderate alcohol consumption—meaning one serving a day or less for females and one to two servings per day or lessfor males—can raise “good” HDL cholesterol levels and lower “bad” LDL levels. As such, drinking moderately may be considered cardioprotective.
On the other hand, drinking more than this can not only increase triglyceride levels but also levels ofvery low-density lipoprotein (VLDL) cholesterol. This is an especially “bad” type of LDL that causes plaque build-up and transports triglycerides to tissues where they can cause harm.
The fact that moderate alcohol consumption may be cardioprotective should not suggest that alcohol is “healthy.” Evenred wine, which some people believe is heart-healthy, not only increases levels of “good” HDL but also levels of “bad” LDL.
Note that the World Health Organization (WHO) also considers alcohol acarcinogen(cancer-causing agent) and that any amount consumed is considered unsafe.
Is Coffee Bad for Cholesterol?
Coffee has been shown to increase LDL, total cholesterol, and triglyceride levels. Some experts recommend limiting your intake to no more than 3 cups per day to minimize the risk.
Soluble fiberis a type of dietary fiber found in plant foods, especially fruits, vegetables, oats, and barley. Sweet potatoes, Brussels sprouts, whole grains, and legumes are all excellent sources of soluble fiber.
Many studies have shown soluble fiber can lower LDL levels along with the risk of heart disease. Furthermore, eating fiber can increase the effectiveness of thestatin drugsyou may already be taking to treat high cholesterol.
The recommended daily intake for daily fiber is 38 grams per day for adult males and 25 grams per day for adult females.
Take Apple Cider Vinegar
Apple cider vinegaris a type of vinegar made from fermented apple juice. It is thought to offer many health benefits, including the reduction of cholesterol in your blood.
Even so, the actual effect it has on LDL cholesterol appears mixed. According to a 2021 review of studies inBMC Complementary Medicine and Therapies,the daily consumption of 15 milliliters (one tablespoon) of apple cider vinegar for eight weeks significantly reduced total cholesterol levels but had minimal effect on LDL or HDL levels.
The benefits of apple cider vinegar may be different for people withtype 2 diabeteswho have trouble managing theirblood sugar.
According to a 2023 study inFrontiers of Clinical Diabetes and Healthcare,adults with type 2 diabetes who took 30 milliliters of apple cider vinegar per day for eight weeks had a roughly 20% reduction in LDL levels. Study participants without diabetes saw no such benefits.
Adopt a Plant-Based Diet
Plant-based or vegetarian diets exclude meat and instead place an emphasis on fruits, vegetables, beans, and grains. Some vegetarian diets also include dairy products and eggs, while thevegan dietstrictly consists of plant foods.
Adopting a plant-based diet is one of the best ways to lower LDL cholesterol, both in the short and long term. By avoiding animal-based proteins (red meat especially), your daily intake of fiber will increase and you will consume little to no saturated fat.
Plant-based diets are also naturally rich inphytosterols. These cholesterol-like compounds are thought to lower LDL cholesterol and reduce the risk of heart disease.
Reduce Meat Intake
A diet rich in meat, especially red meat, increases the risk of high LDL cholesterol, high blood pressure, and heart disease.
Across numerous studies, red meats like beef, pork, and lamb have been linked to heart disease due to their high saturated fat content. Compared to white meats (like chicken and turkey), red meats are particularly unhealthy in terms of LDL cholesterol intake.
If you choose to eat meat, try to avoid fatty red meat and opt instead for lean cuts or white meat. The AHA also recommends limiting your total intake to 6 ounces or less per day
Do Eggs Raise Cholesterol?Eggs are an excellent source of protein and other nutrients. They are alsonaturally high in cholesterolbut not as high as other animal-based foods. One large egg delivers around 185 milligrams (mg) of cholesterol, most of which is found in the yolk.In the past, the AHA used to recommendlimiting your intake of cholesterolto 300 mg per day. Today, the focus is placed on limiting your intake of saturated fat to 10% or less of your total calorie intake.To this end,one egg delivers only 1.5 grams of saturated fat, more or less the same as one skinless chicken thigh.
Do Eggs Raise Cholesterol?
Eggs are an excellent source of protein and other nutrients. They are alsonaturally high in cholesterolbut not as high as other animal-based foods. One large egg delivers around 185 milligrams (mg) of cholesterol, most of which is found in the yolk.In the past, the AHA used to recommendlimiting your intake of cholesterolto 300 mg per day. Today, the focus is placed on limiting your intake of saturated fat to 10% or less of your total calorie intake.To this end,one egg delivers only 1.5 grams of saturated fat, more or less the same as one skinless chicken thigh.
Eggs are an excellent source of protein and other nutrients. They are alsonaturally high in cholesterolbut not as high as other animal-based foods. One large egg delivers around 185 milligrams (mg) of cholesterol, most of which is found in the yolk.
In the past, the AHA used to recommendlimiting your intake of cholesterolto 300 mg per day. Today, the focus is placed on limiting your intake of saturated fat to 10% or less of your total calorie intake.To this end,one egg delivers only 1.5 grams of saturated fat, more or less the same as one skinless chicken thigh.
From fiber to omega-3 fatty acids, you can get most cholesterol-lowering nutrients from foods. Many of those same nutrients are also available in supplement form and may help lower LDL cholesterol naturally.
These include the following:
It is important to note that no supplement sold in the United States has been approved to treat any medical condition. Regulations from the U.S. Food and Drug Administration (FDA) bar any supplement manufacturer from making such claims.
To make an informed choice, speak with your healthcare provider to better understand the potential benefits and risks of any supplement you intend to take.
When Medical Treatment Is NeededSometimes the natural approach to controlling cholesterol doesn’t work and will require medications to support lifestyle changes. Chief among these are cholesterol-lowering drugs calledstatins.Statin therapy may be advised for the following groups:Adults with a history of coronary artery disease (CAD)Adults with LDL levels greater than 190 milligrams per deciliter (mg/dL)Adults 40 to 75 years with diabetesAdults 40 to 75 years without diabetes with a 10-year risk of atherosclerotic cardiovascular disease (ASCVD) greater than 7.5%
When Medical Treatment Is Needed
Sometimes the natural approach to controlling cholesterol doesn’t work and will require medications to support lifestyle changes. Chief among these are cholesterol-lowering drugs calledstatins.Statin therapy may be advised for the following groups:Adults with a history of coronary artery disease (CAD)Adults with LDL levels greater than 190 milligrams per deciliter (mg/dL)Adults 40 to 75 years with diabetesAdults 40 to 75 years without diabetes with a 10-year risk of atherosclerotic cardiovascular disease (ASCVD) greater than 7.5%
Sometimes the natural approach to controlling cholesterol doesn’t work and will require medications to support lifestyle changes. Chief among these are cholesterol-lowering drugs calledstatins.
Statin therapy may be advised for the following groups:
Summary
Many natural ways to lower your LDL cholesterol will work best if they become part of your lifestyle for the long term.
Eating well, managing your weight, exercising, quitting smoking, and limiting your alcohol intake can lower your LDL cholesterol levels and help keep them in a healthy range. You can also try taking a supplement like red yeast rice or psyllium to help lower LDL cholesterol.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Testing for cholesterol.American Heart Association.Monounsaturated fat.Harvard T.H. Chan School of Public Health.Types of fat.American Heart Association.Polyunsaturated fat.American Heart Association.Trans fat.Yunsuk K, Park J, Carter R.Oxidized low-density lipoprotein and cell adhesion molecules following exercise training.Int J Spor Med.2018;39(2):83-88. doi:10.1055/s-0043-118848.American Heart Association.What exercise is right for me?Centers for Disease Control and Prevention.Measuring physical activity intensity.Brown J, Buscemi J, Milson V, Malcolm R, O’Neil P.Effects on cardiovascular risk factors of weight losses limited to 5-10%.Transl Behav Med. 2016 Sep;6(3):339-346. doi:10.1007/s13142-015-0353-9American Heart Association.5 steps to lose weight and keep it off.Ishida M, Sakai C, Kobayashi Y, Ishida T.Cigarette smoking and atherosclerotic cardiovascular disease.J Atheroscler Thromb. 2024 Jan 14;31(3):189–200. doi:10.5551/jat.RV22015Takata K, Imaizumi S, Kawachi E, et al.Impact of cigarette smoking cessation on high-density lipoprotein functionality.Circ J. 2014;78(12):2955-62. doi:10.1253/circj.cj-14-0638Nakamura M, Yamamoto Y, Imaoka W, et al.Relationships between smoking status, cardiovascular risk factors, and lipoproteins in large Japanese population.J Atheroscler Thromb. 2020 Oct 28;28(9):942–953. doi:10.5551/jat.56838Minzer S, Losno RA, Casas R, et al.The effect of alcohol on cardiovascular risk factors: is there new information?Nutrients. 2020 Mar 27;12(4):912. doi:10.3390/nu12040912World Health Organization.No level of alcohol consumption is safe for our health.Du Y, Lv Y, Zha W, Hong X, Luo Q.Effect of coffee consumption on dyslipidemia: a meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2020 Nov 27;30(12):2159-2170. doi:10.1016/j.numecd.2020.08.017American Heart Association.Is coffee good for you or not?Soliman G.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019 May;11(5):1155. doi:10.3390/nu11051155Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark C, Esmaillzadeh A.The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials.BMC Complement Med Ther. 2021 Jun;21(1):179. doi:10.1186/s12906-021-03351-wJafarirad S, Elahi MR, Mansoori A,Dhanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi:10.3389/fcdhc.2023.1288786Yokoyama Y, Levin S, Barnard N.Association between plant-based diets and plasma-lipids: A systematic review and meta-analysis.Nutr Rev. 2017 Sep;75(9):683-698. doi:10.1093/nutrit/nux030Ras R, Geleijnse J, Trautwein E.LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomised controlled studies.British J Nutr. 2014 Apr;112(2):214-219. doi:10.1017/S0007114514000750Bronzato S, Durante A.A contemporary review of the relationship between red meat consumption and cardiovascular risk.Int J Prev Med. 2017 Jun;8(1):40. doi:10.4103/ijpvm.IJPVM_206_16Oklahoma Heart Instiute.Heart attacks and red meat.Blesso CN, Fernandez ML.Dietary cholesterol, serum lipids, and heart disease: are eggs working for or against you?Nutrients. 2018 Mar 29;10(4):426. doi:10.3390/nu10040426American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.Qin S, Huang L, Gong J.Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials.Nutr J. 2017 Oct;16(1):68. doi:10.1186/s12937-017-0293-yHeshmat-Ghahdarijani K, Mashayekhiasl N, Amerizadeh A, Teimouri Jervekani Z, Sadeghi M.Effect of fenugreek consumption on serum lipid profile: a systematic review and meta-analysis.Phytother Res. 2020 Sep;34(9):2230-2245. doi:10.1002/ptr.6690Harvard Health.Psyllium fiber: Regularity and healthier lipid levels?Ried K, Toben C, Fakler P.Effect of garlic on serum lipids: an updated meta-analysis.Nutr Rev. 2013;71(5):282-99. doi:10.1111/nure.12012Cicero A, Fogacci F, Banach M.Red yeast rice for hypercholesterolemia.Methodist Debakey Cardiovasc J. 2019 Sep;15(3):192-199. doi:10.14797/mdcj-15-3-192Goyal A, Sharma V, Upadhyay N, Gill S, Sihag M.Flax and flaxseed oil: An ancient medicine & modern functional food.J Food Sci Technol. 2014 Sep;51(9):1633-1653. doi:10.1007/s13197-013-1247-9U.S. Food and Drug Administration.Facts about dietary supplements.American Heart Association.Cholesterol medications.Stone NJ, Robinson JG, Lichtenstein AH, et al.2013 ACC/AHA guideline on the treatment of blood cholesterol to reduce atherosclerotic cardiovascular risk in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines.Circulation. 2014;129(25_suppl_2). doi:10.1161/01.cir.0000437738.63853.7a
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Centers for Disease Control and Prevention.Testing for cholesterol.American Heart Association.Monounsaturated fat.Harvard T.H. Chan School of Public Health.Types of fat.American Heart Association.Polyunsaturated fat.American Heart Association.Trans fat.Yunsuk K, Park J, Carter R.Oxidized low-density lipoprotein and cell adhesion molecules following exercise training.Int J Spor Med.2018;39(2):83-88. doi:10.1055/s-0043-118848.American Heart Association.What exercise is right for me?Centers for Disease Control and Prevention.Measuring physical activity intensity.Brown J, Buscemi J, Milson V, Malcolm R, O’Neil P.Effects on cardiovascular risk factors of weight losses limited to 5-10%.Transl Behav Med. 2016 Sep;6(3):339-346. doi:10.1007/s13142-015-0353-9American Heart Association.5 steps to lose weight and keep it off.Ishida M, Sakai C, Kobayashi Y, Ishida T.Cigarette smoking and atherosclerotic cardiovascular disease.J Atheroscler Thromb. 2024 Jan 14;31(3):189–200. doi:10.5551/jat.RV22015Takata K, Imaizumi S, Kawachi E, et al.Impact of cigarette smoking cessation on high-density lipoprotein functionality.Circ J. 2014;78(12):2955-62. doi:10.1253/circj.cj-14-0638Nakamura M, Yamamoto Y, Imaoka W, et al.Relationships between smoking status, cardiovascular risk factors, and lipoproteins in large Japanese population.J Atheroscler Thromb. 2020 Oct 28;28(9):942–953. doi:10.5551/jat.56838Minzer S, Losno RA, Casas R, et al.The effect of alcohol on cardiovascular risk factors: is there new information?Nutrients. 2020 Mar 27;12(4):912. doi:10.3390/nu12040912World Health Organization.No level of alcohol consumption is safe for our health.Du Y, Lv Y, Zha W, Hong X, Luo Q.Effect of coffee consumption on dyslipidemia: a meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis. 2020 Nov 27;30(12):2159-2170. doi:10.1016/j.numecd.2020.08.017American Heart Association.Is coffee good for you or not?Soliman G.Dietary fiber, atherosclerosis, and cardiovascular disease.Nutrients. 2019 May;11(5):1155. doi:10.3390/nu11051155Hadi A, Pourmasoumi M, Najafgholizadeh A, Clark C, Esmaillzadeh A.The effect of apple cider vinegar on lipid profiles and glycemic parameters: A systematic review and meta-analysis of randomized clinical trials.BMC Complement Med Ther. 2021 Jun;21(1):179. doi:10.1186/s12906-021-03351-wJafarirad S, Elahi MR, Mansoori A,Dhanzadeh A, Haghighizadeh MH.The improvement effect of apple cider vinegar as a functional food on anthropometric indices, blood glucose and lipid profile in diabetic patients: a randomized controlled clinical trial.Front Clin Diabetes Healthc. 2023 Nov 13;4:1288786. doi:10.3389/fcdhc.2023.1288786Yokoyama Y, Levin S, Barnard N.Association between plant-based diets and plasma-lipids: A systematic review and meta-analysis.Nutr Rev. 2017 Sep;75(9):683-698. doi:10.1093/nutrit/nux030Ras R, Geleijnse J, Trautwein E.LDL-cholesterol-lowering effect of plant sterols and stanols across different dose ranges: A meta-analysis of randomised controlled studies.British J Nutr. 2014 Apr;112(2):214-219. doi:10.1017/S0007114514000750Bronzato S, Durante A.A contemporary review of the relationship between red meat consumption and cardiovascular risk.Int J Prev Med. 2017 Jun;8(1):40. doi:10.4103/ijpvm.IJPVM_206_16Oklahoma Heart Instiute.Heart attacks and red meat.Blesso CN, Fernandez ML.Dietary cholesterol, serum lipids, and heart disease: are eggs working for or against you?Nutrients. 2018 Mar 29;10(4):426. doi:10.3390/nu10040426American Heart Association.Here’s the latest on dietary cholesterol and how it fits in with a healthy diet.Qin S, Huang L, Gong J.Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials.Nutr J. 2017 Oct;16(1):68. doi:10.1186/s12937-017-0293-yHeshmat-Ghahdarijani K, Mashayekhiasl N, Amerizadeh A, Teimouri Jervekani Z, Sadeghi M.Effect of fenugreek consumption on serum lipid profile: a systematic review and meta-analysis.Phytother Res. 2020 Sep;34(9):2230-2245. doi:10.1002/ptr.6690Harvard Health.Psyllium fiber: Regularity and healthier lipid levels?Ried K, Toben C, Fakler P.Effect of garlic on serum lipids: an updated meta-analysis.Nutr Rev. 2013;71(5):282-99. doi:10.1111/nure.12012Cicero A, Fogacci F, Banach M.Red yeast rice for hypercholesterolemia.Methodist Debakey Cardiovasc J. 2019 Sep;15(3):192-199. doi:10.14797/mdcj-15-3-192Goyal A, Sharma V, Upadhyay N, Gill S, Sihag M.Flax and flaxseed oil: An ancient medicine & modern functional food.J Food Sci Technol. 2014 Sep;51(9):1633-1653. doi:10.1007/s13197-013-1247-9U.S. Food and Drug Administration.Facts about dietary supplements.American Heart Association.Cholesterol medications.Stone NJ, Robinson JG, Lichtenstein AH, et al.2013 ACC/AHA guideline on the treatment of blood cholesterol to reduce atherosclerotic cardiovascular risk in adults: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines.Circulation. 2014;129(25_suppl_2). doi:10.1161/01.cir.0000437738.63853.7a
Centers for Disease Control and Prevention.Testing for cholesterol.
American Heart Association.Monounsaturated fat.
Harvard T.H. Chan School of Public Health.Types of fat.
American Heart Association.Polyunsaturated fat.
American Heart Association.Trans fat.
Yunsuk K, Park J, Carter R.Oxidized low-density lipoprotein and cell adhesion molecules following exercise training.Int J Spor Med.2018;39(2):83-88. doi:10.1055/s-0043-118848.
American Heart Association.What exercise is right for me?
Centers for Disease Control and Prevention.Measuring physical activity intensity.
Brown J, Buscemi J, Milson V, Malcolm R, O’Neil P.Effects on cardiovascular risk factors of weight losses limited to 5-10%.Transl Behav Med. 2016 Sep;6(3):339-346. doi:10.1007/s13142-015-0353-9
American Heart Association.5 steps to lose weight and keep it off.
Ishida M, Sakai C, Kobayashi Y, Ishida T.Cigarette smoking and atherosclerotic cardiovascular disease.J Atheroscler Thromb. 2024 Jan 14;31(3):189–200. doi:10.5551/jat.RV22015
Takata K, Imaizumi S, Kawachi E, et al.Impact of cigarette smoking cessation on high-density lipoprotein functionality.Circ J. 2014;78(12):2955-62. doi:10.1253/circj.cj-14-0638
Nakamura M, Yamamoto Y, Imaoka W, et al.Relationships between smoking status, cardiovascular risk factors, and lipoproteins in large Japanese population.J Atheroscler Thromb. 2020 Oct 28;28(9):942–953. doi:10.5551/jat.56838
Minzer S, Losno RA, Casas R, et al.The effect of alcohol on cardiovascular risk factors: is there new information?Nutrients. 2020 Mar 27;12(4):912. doi:10.3390/nu12040912
World Health Organization.No level of alcohol consumption is safe for our health.
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