Plant stanols and sterols are plant versions of cholesterol. According to a research review, clinical studies show that taking 1. Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to certain oils and butter substitutes.

You may also consider taking certain types of supplements. But speak with a healthcare professional before starting or changing your supplement regimen. Although food companies often advertise products as being low in cholesterol, research from shows that dietary cholesterol has only a small influence on the amount of cholesterol in your body.

That said, some foods high in soluble fibers, omega-3 fatty acids, or monounsaturated fats may help lower cholesterol, including:.

Typically, there are no symptoms of high cholesterol. However, signs or symptoms of high cholesterol may include:. Eating foods with cholesterol may not raise your blood cholesterol levels.

Eggs may be part of a healthy, balanced diet. However, if you are at risk for cardiovascular disease, you may want to limit the number of eggs you eat each week. Exercise and weight loss can also help. Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

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Nutrition Evidence Based 10 Natural Ways to Lower Your Cholesterol Levels. Medically reviewed by Megan Soliman, MD — By Matthew Thorpe, MD, PhD and Karen Lamoreux — Updated on December 7, Eat monounsaturated fats Use polyunsaturated fats Limit trans fats Eat soluble fiber Exercise Keep a healthy weight Avoid smoking Drink in moderation Consider plant sterols Try supplements FAQ Takeaway Limiting saturated fats in your diet, along with getting regular exercise and engaging in other healthy practices, may help lower the amount of low-density lipoprotein LDL in your blood.

Focus on monounsaturated fats. Prioritize polyunsaturated fats, especially omega-3s. Limit trans fats. Eat soluble fiber. Maintain a healthy-for-you weight.

Avoid smoking. Consume alcohol in moderation. Consider plant sterols and stanols. Try supplements. Frequently asked questions. How we reviewed this article: Sources.

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels.

Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk.

Low-carbohydrate diets appear to slightly increase LDL-cholesterol levels but have positive impacts on HDL-cholesterol and triglyceride levels. It is unclear how these effects influence cardiovascular outcomes. The DASH eating pattern has been shown to lower LDL-cholesterol levels and improve cardiovascular and metabolic health.

The Dietary Approaches to Stop Hypertension DASH diet is predominantly plant based, is low in saturated fats and cholesterol, and emphasizes fruits, vegetables, whole grains, legumes, nuts, and low-fat dairy products. Although DASH was developed to lower high blood pressure, research has shown adherence to this dietary pattern also lowers non-HDL-cholesterol levels.

One large review of 15 observational studies and 31 controlled trials found the DASH diet lowered LDL-cholesterol levels and improved other cardiovascular and metabolic health parameters. Vegetarian diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels.

A vegetarian diet excludes meat, poultry, and fish, while a vegan diet also excludes eggs and dairy products. These diets are generally low in saturated fat and excess calories and high in heart-protective foods like legumes, soy foods, nuts, seeds, vegetables, fruits, and whole grains.

In addition to soluble fiber, vegetarian and vegan diets are high in phytosterols, plant lipids similar in structure and function to cholesterol.

Phytosterols are found in all plant foods but are especially abundant in unrefined vegetable, nut and seed, and olive oils. When consumed in amounts of —3, mg per day, phytosterols have been found to improve lipid profiles by inhibiting dietary cholesterol absorption and stimulating cholesterol excretion.

A large review that included findings from 20 meta-analyses of observational studies and clinical trials determined vegetarian diets were associated with lower total and LDL-cholesterol levels, but had negative impacts on HDL-cholesterol levels and vitamin B12 status. A Mediterranean-style diet has been associated with lower cholesterol levels and better cardiovascular, metabolic, and overall health.

The foundation of the Mediterranean diet is a healthy, plant-based diet, high in whole grains, vegetables and fruits, legumes, and nuts and seeds. It also includes modest amounts of fish, low-fat dairy products, lean poultry, and red wine, and highlights olive oil as its main fat source.

It is the most studied dietary pattern to date, and has been associated with a wide range of health benefits, including lower risks of heart disease, obesity, type 2 diabetes, and Alzheimer disease. Adherence to a Mediterranean diet has been shown to be associated with healthy lipid levels and reduced cardiovascular risk.

In a large meta-analysis that included data from 57 controlled trials, participants assigned to a Mediterranean eating pattern experienced a reduction in LDL-cholesterol and increase in HDL-cholesterol levels compared with those assigned to other dietary changes or no dietary intervention.

Another meta-analysis of randomized controlled trials found a reduction in LDL-cholesterol levels was maintained after 12 months in subjects receiving a Mediterranean diet intervention, but not those receiving a low-fat, low-carbohydrate, or DASH diet interventions.

The portfolio diet emphasizes four dietary components that lower cholesterol levels: phytosterols, viscous soluble fiber, soy protein, and nuts. Some research suggests this diet can be as effective as a widely used cholesterol-lowering drug.

The goals of the portfolio diet are to consume, per 1, calories of daily energy intake: ~1 gram of plant sterols from a sterol-enriched food ~10 grams of viscous fiber from oats, barley, and psyllium ~22 grams of soy protein from soymilk, tofu, or soy-based meat replacements ~14—22 grams of almonds, other tree nuts, or peanuts In a randomized controlled trial with 46 participants who had high cholesterol levels, a portfolio diet was as effective as lovastatin Mevacor® and more effective than a low saturated fat diet, lowering LDL-cholesterol levels by Eating fiber-rich foods like whole grains, legumes, fruits, and vegetables can help reduce cholesterol levels.

Vegan diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels. Replacing foods high in trans and saturated fats with those rich in high-quality fats, like omega-3 and omega-6 polyunsaturated and omega-9 monounsaturated fatty acids, can help lower cholesterol levels and reduce cardiovascular risk.

Supplements What Are Star Ratings? Artichoke leaf extract has been found to lower total and LDL-cholesterol levels and may increase HDL-cholesterol levels. Artichoke Cynara scolymus leaf extract has been shown to reduce total and LDL-cholesterol levels, as well as triglyceride levels, and this effect may be related to artichoke flavonoids.

A meta-analysis of findings from nine randomized controlled trials with a combined total of participants found artichoke leaf extract reduced total and LDL-cholesterol levels and triglyceride levels, without impacting HDL-cholesterol levels.

Nevertheless, in an uncontrolled clinical trial in 20 people with depressed HDL-cholesterol levels and moderately elevated total cholesterol levels, mg of artichoke leaf extract twice daily for 60 days increased HDL-cholesterol levels.

A trial with 92 overweight subjects with mildly elevated cholesterol levels found mg artichoke leaf extract twice daily for eight weeks reduced total and LDL-cholesterol and increased HDL-cholesterol levels compared with placebo.

Another placebo controlled trial with 55 participants found artichoke leaf extract, at mg per day for eight weeks, improved lipid levels as well as glucose metabolism in overweight individuals with high blood glucose levels.

Berberine, a compound found in herbs such as goldenseal, barberry, goldthread, and Oregon grape, has been found to lower total and LDL-cholesterol levels and raise HDL-cholesterol levels. Berberine, an alkaloid compound found in herbs such as goldenseal , barberry , goldthread, and Oregon grape , has been found to improve lipid profiles in numerous clinical trials.

In a meta-analysis of findings from 18 controlled trials, berberine was found to improve multiple aspects of metabolic syndrome: berberine reduced total and LDL-cholesterol levels, increased HDL-cholesterol levels, and improved markers of insulin resistance.

Similarly, a meta-analysis that included data from 16 randomized controlled trials with a total of 2, participants with abnormal lipid profiles found treatment with berberine led to reductions in total and LDL-cholesterol and triglyceride levels, and an increase in HDL-cholesterol levels.

Berberine has also been found to be as effective as the cholesterol-lowering drug simvastatin Zocor and may enhance its effects when used adjunctively. Beta-glucans are a type of soluble fiber that has been shown in multiple clinical trials to lower elevated total and LDL-cholesterol levels.

Beta-glucans are a type of soluble fiber found in oats and barley, and mushrooms, as well as yeasts, bacteria, and algae. Beta-glucans are a key factor in the cholesterol-lowering effect of oats. As with other soluble fibers, beta-glucans lower circulating cholesterol levels by binding to dietary cholesterol, reducing its absorption, and by altering cholesterol metabolism, partly through effects on the gut microbiome.

A meta-analysis of results from 21 controlled trials that included a combined total of 1, participants with mildly elevated cholesterol levels found supplementing with a minimum of 3 grams per day of beta-glucan for at least three weeks led to reductions in total and LDL-cholesterol levels.

A placebo-controlled crossover trial that had 83 participants with moderately high cholesterol levels found LDL-cholesterol levels dropped More than 50 years of research has shown consumption of sitostanol and beta-sitosterol, plant compounds known as phytosterols, lowers cholesterol levels.

Beta-sitosterol and sitostanol are examples of phytosterols, plant compounds related to cholesterol. Phytosterols reduce dietary cholesterol absorption and alter cholesterol metabolism, and numerous clinical trials and meta-analyses have found dietary and supplemental phytosterols, especially sitosterols and sitostanols, lower cholesterol levels.

In particular, clinical trials using margarine and other foods enriched with highly-absorbable sitostanol esters have noted substantial improvements in lipid profiles with an intake of 2—3 grams of sitostanol esters daily.

Supplementation with beta-sitosterol or sitostanol has also been shown to enhance the cholesterol-lowering effect of statin drugs. In addition to improving lipid levels, beta-sitosterol has demonstrated anti-inflammatory, antioxidant, anti-diabetic, immune-modulating, liver-protective, and anti-anxiety properties that may add to its health-promoting effects.

Chitosan is a fiber-like polysaccharide that has been shown to improve cholesterol levels in a number of clinical trials. The fiber -like polysaccharide chitosan is found in the exoskeletons of insects, crabs, and shrimp, as well as the cell walls of fungi and yeast. Chitosan has properties similar to viscous fibers and is believed to reduce the absorption of dietary cholesterol and inhibit cholesterol synthesis.

In one placebo-controlled trial, subjects with obesity taking 3. Furthermore, chitosan was found to be effective for lowering total and LDL-cholesterol levels in a meta-analysis of 14 randomized controlled trials. Another meta-analysis included data from 14 randomized controlled trials in subjects with overweight and obesity and found treatment with chitosan, at doses of 1—3 grams per day for an average of 17 weeks, lowered total and LDL-cholesterol levels, increased HDL-cholesterol levels, and reduced triglyceride levels.

Fenugreek seed powder has been found to substantially lower blood levels of total and LDL-cholesterol.

Fenugreek Trigonella foenum-graecum seeds contain soluble fiber as well as compounds known as steroidal saponins that inhibit cholesterol production by the liver and accelerate cholesterol breakdown. A meta-analysis that included findings from 12 placebo-controlled trials found fenugreek lowered total and LDL-cholesterol levels, while another meta-analysis that included 12 randomized controlled trials found fenugreek not only reduced total and LDL-cholesterol but also raised HDL-cholesterol levels.

In one controlled trial, newly diagnosed type 2 diabetic patients were randomly assigned to treatment with 25 grams almost two tablespoons of fenugreek seed powder twice daily or no treatment for one month. Total cholesterol levels fell Taking garlic can improve cholesterol levels and help prevent heart disease.

Numerous randomized controlled trials and meta-analyses have found garlic can reduce total and LDL-cholesterol levels and raise HDL-cholesterol levels.

A meta-analysis of 14 randomized controlled trials noted garlic had positive effects on all types of cholesterol levels. One meta-analysis concluded garlic improved lipid profiles in people with type 2 diabetes after pooling findings from 39 randomized controlled trials.

The majority of clinical trials in these meta-analyses used garlic powder at doses of — mg per day, but some used garlic oil, aged garlic extract, or raw garlic. In addition to inhibiting cholesterol synthesis in the liver, garlic has been found to reduce oxidation of LDL-cholesterol, lower blood pressure, and decrease the risk of blood clots, lowering the risks of atherosclerosis and cardiovascular events.

Glucomannan is a viscous, soluble dietary fiber that has been shown to improve metabolism and reduce LDL-cholesterol and non-HDL-cholesterol levels. Glucomannan is a viscous, soluble dietary fiber that is derived from konjac root.

Clinical trials have shown glucomannan has positive impacts on glucose and lipid metabolism. green tea extract providing — mg of EGCG daily in smaller divided doses and with food. Green tea has been shown to lower total and LDL-cholesterol levels and improve cardiovascular health.

Though uncommon, liver injury can occur with long-term use of green tea extract or EGCG. Green tea has been shown to lower total and LDL-cholesterol levels in a number of randomized controlled trials. Some research further shows green tea can lower blood pressure, promote weight loss, and reduce the risk of cardiovascular events.

Its benefits on heart health have largely been attributed to its polyphenols, including catechins such as epigallocatechin gallate EGCG. A meta-analysis of results from 31 randomized controlled trials with a combined total of 3, subjects found green tea supplementation reduced total and LDL-cholesterol levels.

In other large meta-analyses, green tea extract was found to reduce total cholesterol levels, as well as triglyceride levels, in type 2 diabetics, and decrease total and LDL-cholesterol levels in individuals with overweight and obesity. A research review indicated green tea extract providing — mg of EGCG could induce significant reductions in LDL-cholesterol levels.

EGCG, with its powerful antioxidant and anti-inflammatory effects, has also been linked to reduced risks of atherosclerosis and heart attack. Pantethine, a byproduct of vitamin B5 metabolism, may help reduce the amount of cholesterol made by the body. Pantethine , a byproduct of vitamin B5 pantothenic acid metabolism with a critical role in converting fatty acids into energy, may reduce cholesterol levels by inhibiting cholesterol synthesis in the body.

Several uncontrolled trials have also found that pantethine, at doses of mg two to four times per day, improved cholesterol levels. A meta-analysis of findings from 28 clinical trials including participants with high cholesterol levels found pantethine, when taken in doses of —1, mg daily, reduced total and LDL-cholesterol levels and increased HDL-cholesterol levels; in addition, the analysis suggested beneficial effects on lipid levels may not be fully realized until 16 weeks of treatment with pantethine.

Common pantothenic acid has not been reported to have any effect on high blood cholesterol. Psyllium husk has been shown to be effective at lowering total and LDL-cholesterol levels. Psyllium husk is rich in viscous soluble fiber and is used as a supplement to lower high cholesterol levels, as well as improve digestive function.

Psyllium has been shown in multiple clinical trials and meta-analyses to lower high total, LDL-, and non-HDL-cholesterol levels. One meta-analysis included data from 28 randomized controlled trials with a combined total of 1, participants and found psyllium, at doses ranging from about 2.

In another meta-analysis that examined data from eight randomized controlled trials with a total of subjects with type 2 diabetes, psyllium use was found to lower LDL-cholesterol and triglyceride levels.

In a meta-analysis of three trials, psyllium was further found to enhance the cholesterol-lowering effects of statin drugs to a degree comparable to doubling the medication dose. Psyllium has even been found to be safe and effective for treating children and adolescents with high cholesterol levels.

Red yeast rice contains a compound that is well known to inhibit production of cholesterol in the liver. Soy supplementation has been shown to lower cholesterol. Berberine may improve blood glucose control and insulin sensitivity and decrease risks of cardiovascular and other complications in people with type 2 diabetes.

Berberine is an alkaloid compound extracted from medicinal herbs such as goldenseal Hydrastis canadensis , barberry Berberis vulgaris , and Oregon grape Mahonia aquifolium. Multiple clinical trials, research reviews, and meta-analyses of trials show berberine can improve blood glucose control and insulin sensitivity and decrease risks of cardiovascular and other complications in people with type 2 diabetes.

Some evidence suggests it may also support healthy weight loss in people with diabetes. It has even been found to have comparable efficacy to conventional anti-diabetes drugs and to enhance the benefits these drugs when used in combination. Since it is poorly absorbed through the intestinal wall, some researchers have proposed berberine exerts its actions through positively impacting the gut microbiota.

Researchers have typically used doses of 1—1. Some trials have shown that supplementing with calcium reduces cholesterol levels, and co-supplementing with vitamin D may add to this effect.

Activated charcoal can bind to cholesterol and cholesterol-containing bile acids in the intestine, preventing their absorption. Activated charcoal has the ability to adsorb, or bind to, cholesterol and cholesterol-rich bile acids present in the intestine, preventing their absorption. Reducing the absorption of bile acids results in increased cholesterol use in new bile acid synthesis by the liver.

In a set of controlled trials lasting three weeks, activated charcoal reduced total- and LDL-cholesterol levels when given in amounts from 4 to 32 grams per day. Similar results were reported in another controlled trial using 40 grams per day for three weeks and an uncontrolled trial using 32 grams per day for four weeks.

However, one small placebo-controlled trial found no effect of either 15 or 30 grams per day in patients with high cholesterol levels. Activated charcoal can cause black stools, digestive upset, and constipation, limiting its usefulness. Chondroitin sulfate appears to sequester cholesterol, lowering circulating cholesterol levels and reducing atherosclerosis.

Chondroitin sulfate is a large structural polysaccharide found in connective tissues including in blood vessel walls, where it appears to form complexes with cholesterol that contribute to atherosclerosis.

Clinical trials performed in the s and s reported supplemental chondroitin sulfate had cholesterol-lowering effects and could slow atherosclerosis progression. For example, in one controlled trial that included 48 elderly participants with atherosclerosis, those given 4. Another trial found chondroitin sulfate reduced the risk of coronary events heart attack or serious episode of low blood flow to the heart seven-fold during six years of monitoring.

More recently, a trial in 48 subjects with obesity and knee osteoarthritis found eight weeks of supplementation with mg of chondroitin sulfate daily not only reduced knee pain and dysfunction but also lowered total cholesterol levels and improved markers of inflammation and glucose metabolism relative to placebo.

Some evidence suggests chondroitin sulfate interacts with LDL-cholesterol, reduces cholesterol accumulation in vessel walls, and decreases lipoprotein oxidation. Some controlled trials have found chromium supplementation can reduce total cholesterol and increase HDL-cholesterol levels, especially in people with type 2 diabetes, but the effects are small.

Chromium is best known for its ability to improve blood glucose regulation in people with type 2 diabetes. Observational studies have correlated poor chromium status with low HDL-cholesterol and high total cholesterol levels. A meta-analysis of findings from 38 randomized controlled trial with a combined total of 7, participants found chromium supplementation reduced total cholesterol levels slightly.

The analysis further noted better results were achieved in trials that used chromium picolinate, used daily doses under micrograms, and lasted less than 12 weeks, as well as in subjects with type 2 diabetes and those under 54 years old.

In a meta-analysis of 24 trials that only enrolled subjects with type 2 diabetes, chromium was similarly found reduce total cholesterol levels as well as raise HDL-cholesterol levels, but its impacts were small.

However, a meta-analysis of ten trials that included diabetic subjects found chromium had no effect on lipid levels. Some, but not all, clinical trials show cranberry extract may improve cholesterol profiles. Cranberries are rich in flavonoid antioxidants that have demonstrated multiple beneficial effects.

Randomized controlled trials have shown cranberry extract can increase HDL-cholesterol levels in people under 50 years old. In a placebo-controlled trial in 30 subjects being treated for type 2 diabetes, mg of cranberry extract three times per day for 12 weeks lowered LDL-cholesterol levels as well as the ratio of total to HDL-cholesterol levels.

On the other hand, in another placebo-controlled trial, 56 participants received either ml 16 ounces per day of a cranberry extract drink providing mg of phenolic compounds or a low-phenolic cranberry drink; after eight weeks, those receiving the high-phenolic cranberry drink had reduced triglyceride levels but no changes in cholesterol levels occurred.

Clinical trials examining the effect of creatine on cholesterol metabolism have yielded mixed results. Creatine is a peptide often used as a supplement to support muscle growth. In a preliminary trial, 40 physically active men who took 20 grams of creatine monohydrate daily for one week were found to have significantly decreased levels of total and LDL-cholesterol levels.

A placebo-controlled trial in 30 men found 20 grams per day of creatine for five days followed by 10 grams per day for 23 days in conjunction with a strength training program lowered total cholesterol more than strength training plus placebo or creatine alone.

However, in a placebo-controlled trial in 22 healthy men in an exercise training program, creatine, at a dose of 20 grams per day for one week followed by 10 grams per day for eleven weeks, did not lower cholesterol levels more than placebo.

In addition, 25 grams of creatine daily for a week followed by 5 grams daily for eleven weeks did not lower cholesterol levels more than placebo in a controlled trial in 19 men participating in a strength training program.

One placebo-controlled trial examined the effect of creatine supplementation in 34 adult men and women with high cholesterol levels and found creatine, at 20 grams per day for five days followed by 10 grams per day for 51 days, lowered total cholesterol levels relative to placebo after four and eight weeks, but the effect disappeared by week Findings regarding the ability of guggul extracts to lower cholesterol levels are mixed.

Guggulsterones are compounds from guggul also known as guggulipid , a gum resin from Commiphora wightii a plant native to India that has been used for centuries as a traditional Ayurvedic medicine to treat a wide range of ailments.

Guggulsterones have been found to bind to receptors involved in cholesterol metabolism, and some clinical research suggests it can lower cholesterol levels. However, results of controlled trials using guggul have been mixed. One publication described two controlled crossover trials: one included participants and compared guggulipid to placebo and the other with participants compared guggulipid to the cholesterol-lowering drug clofibrate Atromid-S.

Other early trials had similarly positive findings, but more recent research has been disappointing. In another randomized controlled trial with 34 subjects, 2. Supplementing with HMB, or beta-hydroxy-beta-methylbutyrate, has been reported to lower total and LDL-cholesterol levels.

Beta-hydroxy-beta-methylbutyrate, or HMB, is a by-product of breakdown of the amino acid leucine and has been studied mainly for its effects on protein metabolism and muscle growth. HMB appears to exert its effects on muscle by modifying cholesterol metabolism.

One report on nine clinical studies concluded 3 grams of HMB per day for three to eight weeks resulted in an average drop in total cholesterol levels of 3. Supplementing with krill oil is likely to help lower high triglyceride levels, but findings regarding its ability to improve cholesterol levels are mixed.

Krill oil is high in the same omega-3 fatty acids EPA and DHA as fish oil. Unlike fish oil, however, the fatty acids in krill oil are mainly in the form of phospholipids that are readily absorbed and used. Krill oil has been shown to lower high triglyceride levels in clinical trials, but trials examining the effects of krill oil, and fish omega-3 fatty acids more generally, on cholesterol levels have yielded mixed results, with some trials indicating neutral or negative effects and others noting beneficial effects.

A meta-analysis of results from seven randomized controlled trials with a total of participants showed krill oil, at doses ranging from 0. However, an analysis comparing data from 64 randomized controlled trials found krill oil raised HDL-cholesterol levels without affecting LDL- or total cholesterol levels, and found no significant difference between the effects of krill oil and fish oil on cholesterol levels.

L-carnitine has been found in some, but not all, clinical trials to reduce high cholesterol levels. L-carnitine is needed by cells, including heart muscle cells, to metabolize fat into energy, and numerous clinical trials show L-carnitine helps regulate cholesterol levels.

A meta-analysis that included findings from 67 randomized controlled trials found L-carnitine appeared to lower total and LDL-cholesterol, increase HDL-cholesterol, and reduce triglyceride levels; however, these benefits disappeared when age, health status, and other parameters of trials and their participants were considered.

Another meta-analysis that included 55 randomized controlled trials found only doses of L-carnitine higher than 2 grams per day improved total, LDL-, and HDL-cholesterol levels. Using results from eight randomized controlled trials in a combined total of participants with type 2 diabetes, another meta-analysis found L-carnitine supplementation, at doses of 2—3 grams per day for at least 12 weeks, lowered total and LDL-cholesterol levels.

Taking lecithin supplements may be a useful way to lower cholesterol. Lecithin is a phospholipid-rich compound from plants that often contains large amounts of phosphatidylcholine.

Soy-derived lecithin is widely used in the food industry as an emulsifier. Some research shows lecithin from plant oils, such as soy and sunflower oils, may reduce cholesterol levels by decreasing absorption and increasing excretion of cholesterol.

However, another placebo-controlled trial in 20 men with high cholesterol levels found 20 grams of lecithin daily for four weeks had no impact on cholesterol levels. Supplementing with royal jelly may improve cholesterol levels.

Royal jelly contains various sugars, proteins, and medium-chain fatty acids and has demonstrated antioxidant and anti-inflammatory properties. Royal jelly was found to lower total, LDL-, and non-HDL cholesterol levels in subjects with type 2 diabetes in a meta-analysis of findings from 12 randomized controlled trials.

In a placebo-controlled trial in 40 subjects with mildly elevated cholesterol levels, 3, mg royal jelly daily resulted in an In an eight-week placebo-controlled trial with 60 healthy overweight participants, mg of royal jelly per day was found to lower total cholesterol levels and improve antioxidant status.

A small controlled trial in 15 healthy volunteers found 6 grams of royal jelly per day for four weeks reduced total and LDL-cholesterol levels. In an uncontrolled trial, 36 healthy postmenopausal women received mg of a high-potency royal jelly product daily for three months; at the end of the trial, HDL-cholesterol levels had increased by 7.

Tocotrienols are lipid-soluble antioxidant molecules that are closely related to tocopherols. Together, tocotrienols and tocopherols make up the family of compounds referred to as vitamin E.

These compounds have a critical role in preventing LDL particle oxidation, thus reducing oxidative damage to blood vessels. Some clinical trials have found tocotrienols lowered cholesterol levels, but evidence is conflicting. A meta-analysis of 15 clinical trials found tocotrienol supplementation may increase HDL-cholesterol levels, but is unlikely to reduce total or LDL-cholesterol levels.

It is unclear whether supplementing with vitamin E can improve cholesterol levels. Vitamin E , made up of tocopherols and tocotrienols , is important for its role in protecting lipid molecules in the body from free radical damage, and may reduce the risk of atherosclerosis and heart disease.

Its potential as a cholesterol-lowering agent is controversial. One comprehensive analysis of the clinical findings concluded vitamin E had no effect on cholesterol levels in patients with type 2 diabetes.

However, a meta-analysis of results from eight trials in patients with non-alcoholic fatty liver disease NAFLD found vitamin E supplementation lowered LDL-cholesterol levels, in addition to improving liver health and function. Other meta-analyses have found co-supplementation with vitamin E and omega-3 fatty acids had no effect on lipid profiles overall but lowered LDL-cholesterol levels in trials in people with metabolic syndrome.

In one clinical trial, people who took a tincture of Achillea wilhelmsii had significant reductions in total cholesterol, LDL-cholesterol, and triglyceride levels and an increase in HDL-cholesterol levels.

In a placebo-controlled trial, people with moderately high cholesterol levels took a tincture of Achillea wilhelmsii , a tradition medicinal herb native to Iran and closely related to North American yarrow Achillea millefolium. Participants in the trial used 15 to 20 drops of the tincture twice daily for six months.

At the end of the trial, participants had reductions in total cholesterol, LDL-cholesterol and triglyceride levels , and an increase in HDL-cholesterol levels compared to those who took placebo. More recently, several compounds from this plant demonstrating lipid-lowering effects have been identified.

Astaxanthin has antioxidant and other properties that may help improve cholesterol metabolism and protect vascular health. Astaxanthin is a red carotenoid pigment found in microalgae as well as some seafood such as salmon, shrimp, and trout.

Astaxanthin is an antioxidant and has demonstrated an ability to improve cholesterol metabolism and protect vascular health. One randomized controlled trial in 61 people with high blood triglycerides found 6 mg and 12 mg of astaxanthin daily for 12 weeks increased HDL-cholesterol levels, but 18 mg per day did not.

In another placebo-controlled trial that included 27 overweight participants, LDL-cholesterol levels decreased in those who received 20 mg of astaxanthin per day for 12 weeks, while no change was seen in those who received placebo, although the difference between the two groups was not statistically significant possibly due to the small size of the trial.

However, a meta-analysis that pooled findings from seven randomized controlled trials found astaxanthin had no beneficial effect on lipid profiles.

Copper deficiency has been linked to high cholesterol levels, but supplementation does not appear to have a cholesterol-lowering effect. The trace mineral copper plays an important role in cellular energy production, and low copper status has been linked to low HDL-cholesterol levels, as well as other aspects of metabolic syndrome.

However, a meta-analysis of findings from five randomized controlled trials with a total of participants found copper supplementation had no impact on lipid levels.

In fact, copper supplementation at doses of 2— 8 mg daily has not been found to have an effect on cholesterol levels in healthy adults. Animal and laboratory research suggests the herb fo-ti may lower high cholesterol levels; however, this herb should be used with caution due to its unpredictable potential to cause liver damage.

Fo-ti Polygonium multiflorum is an herb used in traditional Chinese medicine to slow aging and treat constipation and skin disorders. Research in animals and other laboratory models has indicated fo-ti may improve lipid metabolism and lower cholesterol levels by inhibiting cholesterol synthesis.

Cases of liver toxicity related to the use of fo-ti have been reported, but the mechanism of liver injury remains unknown. Inositol hexaniacinate, a special form of niacin, does not appear to improve cholesterol levels. In an attempt to avoid the side effects of niacin vitamin B3 , inositol hexaniacinate also called inositol hexanicotinate is sometimes recommended instead of niacin.

This special compound contains six molecules of niacin bound to a single molecule of inositol, and the niacin in this compound is released slowly. Early reports suggested inositol hexaniacinate could lower serum cholesterol without toxic effects. However, in a placebo-controlled trial in participants with mildly to moderately elevated cholesterol levels, 1, mg of inositol hexaniacinate for six weeks had no impact on lipid levels.

Similarly, a crossover trial also found inositol hexaniacinate had no significant effect on cholesterol levels. Magnesium supplementation can be beneficial in reducing cardiovascular risk but is unlikely to lower high cholesterol levels.

Magnesium plays an important role in cholesterol synthesis and metabolism, and some research has correlated low magnesium status with high cholesterol levels.

Magnesium supplementation has been found to have beneficial effects on several aspects of metabolic syndrome and reduce the risks of cardiovascular disease and metabolic disorders, particularly in those with poor magnesium status. A meta-analysis that included findings from 12 randomized controlled trials in type 2 diabetic subjects found magnesium supplementation lowered LDL-cholesterol levels, as well as total cholesterol levels, when used for more than 12 weeks.

However, another meta-analysis that included 18 trials found no effect for magnesium on cholesterol levels in either diabetic or non-diabetic individuals. Maitake mushroom polysaccharides have been found to improve lipid levels in animal studies.

A number of animal studies suggest that extracts from maitake mushroom may lower cholesterol and triglyceride levels in the blood. Animal research further suggests maitake may inhibit development of atherosclerosis.

This research is requires confirmation in clinical trials. A patented extract from French maritime pine bark known as Pycnogenol has demonstrated strong antioxidant properties and clinical trials have examined its effects on cholesterol levels.

However, a meta-analysis of results from seven controlled trials with a total of participants failed to find a cholesterol-lowering effect for pycnogenol. An older body of evidence that has not been reproduced outside of Cuba suggests policosanol may have cholesterol-lowering effects.

Policosanol is a mixture of lipid-soluble compounds from sugar cane wax and early clinical trials indicated it may be useful in lowering high cholesterol levels. Nevertheless, questions related to fact that these clinical findings have not been reproduced by researchers outside of Cuba remain unanswered.

More recently, policosanol has been used in a combination supplement that also contains red yeast rice, berberine, folic acid, astaxanthin, and coenzyme Q Several randomized controlled trials have shown this combination can improve lipid levels similarly to statin medications.

Sea buckthorn contains flavonoids and essential fatty acids that may reduce high cholesterol levels, but little supportive evidence exists. Sea buckthorn Hippophae rhamnoides contains flavonoids and essential fatty acids that may have cardiovascular benefits.

However, clinical trials examining the cholesterol-lowering effect of sea buckthorn preparations have yielded mixed results. An uncontrolled trial in people with high cholesterol levels found taking 90 ml of sea buckthorn berry puree daily for 90 days had no impact on lipid levels.

In a placebo-controlled trial, people with normal blood cholesterol levels who consumed 28 grams per day of pureed sea buckthorn berries for three months experienced no change in their blood cholesterol.

In 80 overweight women participating in a crossover trial, sea buckthorn oil, but not other sea buckthorn preparations, reduced total and LDL-cholesterol levels after 30 days, but the effect was not statistically significant.

On the other hand, a placebo-controlled trial in adults found 0. Selenium does not appear to have substantial cholesterol-lowering effects.

A meta-analysis of data from eleven randomized controlled trials with a combined total of 1, participants found selenium supplementation reduced total cholesterol levels without significantly impacting LDL-, HDL-, or non-HDL-cholesterol levels. Another meta-analysis that included findings from five trials in participants with diseases related to metabolic syndrome also found selenium had no effect on lipid profiles.

Nevertheless, a research review suggested supplementing with micrograms daily may have some cholesterol-lowering benefits in those with high baseline cholesterol levels.

High amounts several grams per day of niacin, a form of vitamin B3, have been shown to raise HDL-cholesterol and lower LDL-cholesterol levels; however, niacin therapy has not been found to reduce the incidence of cardiovascular events and has substantial toxicity.

Niacin , or nicotinic acid, is a form of vitamin B3. High amounts of niacin, such as 1. A review of clinical trials found 3 grams per day of niacin can lower total cholesterol levels by Niacin was widely used as a prescription medication for treating high cholesterol before the introduction and success of statin drugs, but more recent research has shown niacin therapy and other treatments that increase low HDL-cholesterol levels have little impact on cardiovascular outcomes and its use is generally no longer recommended.

Another challenge with niacin therapy is toxicity: acute flushing, headache, and stomachache from high-dose niacin limit its tolerability, and chronic toxic effects, such as liver toxicity and musculoskeletal damage, can be severe.

Serious toxic events are more common with sustained release formulations. Therefore, high intakes of niacin must only be taken under the supervision of a doctor.

Importantly, another form of vitamin B3 called niacinamide also nicotinamide has no effect on cholesterol levels and does not have the same toxic effects.

Vitamin C appears to protect LDL cholesterol from oxidative damage and may protect cardiovascular health, but has been found to have little impact on cholesterol levels.

Vitamin C appears to protect LDL cholesterol from oxidative damage and its possible role in cardiovascular protection remains uncertain.

Some research suggests vitamin C may reduce LDL-cholesterol levels. However, a meta-analysis of randomized controlled trials found vitamin C had no general effect on lipid levels, but decreased total cholesterol levels in younger participants, lowered LDL-cholesterol levels in healthy people, and increased HDL-cholesterol levels in type 2 diabetics, with stronger effects in those with more disturbed levels.

Other meta-analyses have not found a statistically significant effect for vitamin C on lipid levels in those with type 2 diabetes.

Trans fats are also generated naturally as polyunsaturated fatty acids age but are found only in small amounts in unprocessed fats and oils. Trans fats are closely associated with cardiovascular disease and have been found to increase cholesterol synthesis in the liver. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by some in the medical community, and whether studies have found them to be effective for other people.

For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings.

We hope this provides you with a helpful resource to make informed decisions towards your health and well-being. For a supplement, little scientific support. Red yeast rice contains a compound called monacolin K also known as lovastatin that reduces production of cholesterol by inhibiting HMG-CoA reductase, a key enzyme in cholesterol synthesis.

Multiple clinical trials have shown red yeast rice can effectively lower high total, LDL-, and non-HDL-cholesterol levels. Lovastatin Mevacor and several of its analogs, collectively called statins, are used as prescription drugs used to treat high cholesterol.

However, a typical daily dose of red yeast rice extract provides 10 mg or less monacolin K, while a common dose of lovastatin is 20 to 40 mg per day. It has been suggested that other compounds, including other monacolins, present in red yeast rice work together with monacolin K to produce a greater cholesterol-lowering effect than would be expected from the small amount of monacolin K alone.

Nevertheless, monacolins in red yeast rice products vary widely and are often not accurately quantified on labels, and red yeast rice has demonstrated a similar adverse side effect profile to lovastatin.

Because HMG-CoA reductase also plays a role in synthesis of coenzyme Q10, an antioxidant needed for mitochondrial energy production, a small amount of coenzyme Q10 is sometimes included in red yeast rice supplements.

A randomized controlled trial comparing a monacolin K-containing red yeast rice product and a monacolin K-free red yeast rice product to placebo found only the monacolin K-containing supplement lowered cholesterol levels. An uncontrolled clinical trial in 25 subjects with low to moderate cardiovascular risk found supplementing with red yeast rice providing 3 mg monacolin K plus 30 mg of coenzyme Q10 daily for one year reduced total, LDL-, and non-HDL-cholesterol, as well as triglyceride and high-sensitivity C-reactive protein hs-CRP, a marker of vascular inflammation levels.

In addition, vascular characteristics had improved at the end of the trial. In a controlled trial that included participants with high cholesterol levels enrolled in a diet and lifestyle program, those additionally treated with a red yeast rice supplement providing 10 mg monacolin K and 30 mg coenzyme Q10 per day had greater reductions in total and LDL-cholesterol levels, as well as blood pressure, than those receiving no supplements.

Soy supplementation has been shown to lower cholesterol in humans. Soy is available in foods such as tofu, miso, and tempeh and as a supplemental protein powder. However, supplementation with either soy or non-soy isoflavones from red clover in pill form failed to reduce cholesterol levels in a group of healthy volunteers, suggesting that isoflavone may not be responsible for the cholesterol-lowering effects of soy.

Further trials of isoflavone supplements in people with elevated cholesterol, are needed to resolve these conflicting results. In a study of people with high cholesterol levels, a soy preparation that contained soy protein, soy fiber, and soy phospholipids lowered cholesterol levels more effectively than isolated soy protein.

Calcium can inhibit cholesterol absorption and synthesis, and some research shows calcium supplements can lower high cholesterol levels. A meta-analysis of results from 22 randomized controlled trials with a total of 4, participants found calcium supplementation, with or without vitamin D, decreased LDL-cholesterol and increased HDL-cholesterol levels, though the effects were small.

In a placebo-controlled trial in 36, women aged 50 years and older, taking 1, mg calcium plus IU vitamin D daily led to a small reduction in LDL-cholesterol levels compared with placebo after six years of monitoring.

However, a two-year placebo-controlled trial in premenopausal and postmenopausal women with high cholesterol levels found long-term supplementation with mg calcium daily increased cholesterol levels and resulted in detrimental changes in carotid artery structure, suggesting increased atherosclerosis in postmenopausal participants, but had no impact on these parameters in premenopausal participants.

Although many studies have examined the relationship between calcium supplementation and cardiovascular outcomes, this topic remains controversial. One recent review of trials and meta-analyses concluded modest calcium supplementation may have a small protective effect against heart attack, stroke, and cardiovascular death, especially in women.

However, a meta-analysis of 13 randomized controlled trials with more than 42, participants found 1, mg per day of supplemental calcium, as well as high dietary calcium intake, can substantially increase cardiovascular risk in healthy postmenopausal women. Yet another large analysis found no cardiovascular benefits or harms from calcium supplementation.

Some research suggests vitamin D may increase the beneficial effects of calcium. In a randomized controlled trial in 45 women with obesity, those who received 1, mg calcium per day plus 50, IU vitamin D per week had greater reduction in cholesterol levels than those who received calcium alone or no supplements after three months.

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Learn how we develop our content. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated. Home Health Information Library High Cholesterol Holistic.

High Cholesterol Holistic. About This Condition Take control of your cholesterol to lower your heart disease risk. According to research or other evidence, the following self-care steps may be helpful.

Reduce risk with fiber Add whole grains, legumes, fruits, and vegetables to your meals to reduce heart disease risk Add soy protein to your diet 30 grams about 1 ounce a day of powdered soy protein added to food or drinks can help lower cholesterol Check out natural vegetable fats plant sterols and stanols Take 1.

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information. About About This Condition Cholesterol is needed for normal cell membrane function and as a precursor to steroid hormones, bile acids, and vitamin D.

Eating Right The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.

Recommendation Why Add some olive oil Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk.

Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk.

Low-carbohydrate diets appear to slightly increase LDL-cholesterol levels but have positive impacts on HDL-cholesterol and triglyceride levels.

It is unclear how these effects influence cardiovascular outcomes. The DASH eating pattern has been shown to lower LDL-cholesterol levels and improve cardiovascular and metabolic health.

The Dietary Approaches to Stop Hypertension DASH diet is predominantly plant based, is low in saturated fats and cholesterol, and emphasizes fruits, vegetables, whole grains, legumes, nuts, and low-fat dairy products. Although DASH was developed to lower high blood pressure, research has shown adherence to this dietary pattern also lowers non-HDL-cholesterol levels.

One large review of 15 observational studies and 31 controlled trials found the DASH diet lowered LDL-cholesterol levels and improved other cardiovascular and metabolic health parameters. Vegetarian diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels.

A vegetarian diet excludes meat, poultry, and fish, while a vegan diet also excludes eggs and dairy products. These diets are generally low in saturated fat and excess calories and high in heart-protective foods like legumes, soy foods, nuts, seeds, vegetables, fruits, and whole grains.

In addition to soluble fiber, vegetarian and vegan diets are high in phytosterols, plant lipids similar in structure and function to cholesterol. Phytosterols are found in all plant foods but are especially abundant in unrefined vegetable, nut and seed, and olive oils.

When consumed in amounts of —3, mg per day, phytosterols have been found to improve lipid profiles by inhibiting dietary cholesterol absorption and stimulating cholesterol excretion.

A large review that included findings from 20 meta-analyses of observational studies and clinical trials determined vegetarian diets were associated with lower total and LDL-cholesterol levels, but had negative impacts on HDL-cholesterol levels and vitamin B12 status.

A Mediterranean-style diet has been associated with lower cholesterol levels and better cardiovascular, metabolic, and overall health. The foundation of the Mediterranean diet is a healthy, plant-based diet, high in whole grains, vegetables and fruits, legumes, and nuts and seeds.

It also includes modest amounts of fish, low-fat dairy products, lean poultry, and red wine, and highlights olive oil as its main fat source. It is the most studied dietary pattern to date, and has been associated with a wide range of health benefits, including lower risks of heart disease, obesity, type 2 diabetes, and Alzheimer disease.

Adherence to a Mediterranean diet has been shown to be associated with healthy lipid levels and reduced cardiovascular risk. In a large meta-analysis that included data from 57 controlled trials, participants assigned to a Mediterranean eating pattern experienced a reduction in LDL-cholesterol and increase in HDL-cholesterol levels compared with those assigned to other dietary changes or no dietary intervention.

Another meta-analysis of randomized controlled trials found a reduction in LDL-cholesterol levels was maintained after 12 months in subjects receiving a Mediterranean diet intervention, but not those receiving a low-fat, low-carbohydrate, or DASH diet interventions.

The portfolio diet emphasizes four dietary components that lower cholesterol levels: phytosterols, viscous soluble fiber, soy protein, and nuts. Some research suggests this diet can be as effective as a widely used cholesterol-lowering drug.

The goals of the portfolio diet are to consume, per 1, calories of daily energy intake: ~1 gram of plant sterols from a sterol-enriched food ~10 grams of viscous fiber from oats, barley, and psyllium ~22 grams of soy protein from soymilk, tofu, or soy-based meat replacements ~14—22 grams of almonds, other tree nuts, or peanuts In a randomized controlled trial with 46 participants who had high cholesterol levels, a portfolio diet was as effective as lovastatin Mevacor® and more effective than a low saturated fat diet, lowering LDL-cholesterol levels by Eating fiber-rich foods like whole grains, legumes, fruits, and vegetables can help reduce cholesterol levels.

Having high cholesterol puts you at risk for a heart attack or stroke. Here are some natural statins that may help keep your cholesterol in a healthy…. Check out these simple ways to lower your…. Angelica Pierce was diagnosed with high cholesterol at 15 and tried for years to unsuccessfully manage it with diet and exercise alone.

Then, a…. Research shows promising effects of taking bergamot for cholesterol management. However, they are potential side effects to be aware of. In an observational study, researchers report that statins may help slow cognitive decline in some people with Alzheimer's disease.

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Medically reviewed by Grant Tinsley, Ph. Niacin Soluble fiber Psyllium Phytosterols Soy Garlic Red yeast rice Ginger Flaxseed Takeaway. Lowering cholesterol. Soluble fiber.

Psyllium supplements. Soy protein. Red yeast rice. The takeaway. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Mar 14, Written By Elea Carey. They're also available as supplements. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Fatty fish.

Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure.

The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it's a "natural" way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

It's really a matter of common sense," she says. She suggests a few ways to start getting your cholesterol under control and keep it normal.

There is so much evidence implicating trans fats in heart disease. Trans fats are created by adding hydrogen to a liquid fat to help it solidify. Food manufacturers started using trans fats because they extend the shelf life of packaged baked goods.

Fast-food purveyors took to them because they can be reused again and again. Although public pressure has forced the food industry to phase out trans fats, they haven't disappeared entirely.

To avoid eating them inadvertently, scrutinize the labels on food packages before you put them in your shopping cart.

If you see "partially hydrogenated" in the list of ingredients, pass that product by. If trans fats aren't banned from restaurants in your area, ask if the cook uses partially hydrogenated oil before you order. Saturated fats and dietary cholesterol, which are derived primarily from animal products, aren't exactly heart-healthy, but it's all right to eat them in small amounts.

McManus says that because eggs are such a good source of nutrients, it's okay to have as many as four yolks a week and whites as often as you like. She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meats—but only to small portions of each one every couple of weeks or so.

Both polyunsaturated and monounsaturated fatty acids help lower LDL. Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both. Fatty fish such as salmon, tuna, trout, herring, and mackerel , seeds, nuts, avocados and soybeans are also great sources.

Fruits and vegetables have scads of ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries.

As a rule, the richer the hue, the better the food is for you. Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice.

Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out. And don't substitute sugar for fat. Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in "ose" near the top of the list of ingredients, choose a higher-fat version without trans fats instead.

All fats , whether good or bad, have nine calories per gram—about calories a tablespoon. While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while.

For more information, check out "11 foods that lower cholesterol. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Stay on top of latest health news from Harvard Medical School. Believe it or not, the answer goes way beyond a high cholesterol diet. While cholesterol is normally kept in balance, an unhealthy diet high in hydrogenated fats and refined carbohydrates can disrupt this delicate balance, leading to increased cholesterol levels.

This imbalance is manifested in elevated LDL bad cholesterol and low HDL good cholesterol , which increases the risk of heart attack or stroke. Other causes can include physical inactivity, diabetes, stress and hypothyroidism. But keep in mind that not all cholesterol is created equally.

So how can cut down on your levels of LDL cholesterol down while increasing HDL cholesterol to keep your heart in tip-top shape? Here are some simple ways for how to lower LDL cholesterol and total cholesterol to promote better heart health.

Simply incorporating a few servings of foods that lower cholesterol in your diet per day can help decrease cholesterol levels and high triglycerides to optimize the health of your heart. Here are a few of the top cholesterol-lowering foods that you may want to consider stocking up on:.

Cleaning up your diet is one of the most effective ways to reduce your LDL levels and enhance heart health. Instead, focus on nixing these foods from your diet as a simple method for how to lower cholesterol:. Although a glass of red wine per day can actually be beneficial for heart health, heavy drinking of alcohol can have detrimental effects on cholesterol levels.

Keep alcohol consumption in moderation by sticking to 1—2 servings per day to help optimize heart health. Overdoing it on the caffeinated beverages like coffee, soda or energy drinks may cause an increase in cholesterol levels for some people. Limit coffee and tea to 1—2 cups daily to keep cholesterol in check.

While switching up your diet is often an effective method for reducing cholesterol levels all on its own, adding a few cholesterol-lowering supplements can boost the effects even more.

Here are some of the supplements you can try using to get started:. When it comes to reducing cholesterol levels, getting in plenty of physical activity is just as essential as making modifications to your diet. There are two types of exercise that can make a big impact on heart health.

Aerobic exercise, or cardio workouts, is a form of exercise that helps strengthen your heart and lungs. And besides keeping you trim, studies show that aerobic exercise can also help lower cholesterol levels. Meanwhile, resistance training is a form of physical activity that forces your muscles to contract, building up strength and endurance.

Some research also shows that resistance training could have beneficial effects on heart health as well and may decrease total and LDL cholesterol. Weight lifting and bodyweight exercises like squats or lunges are some examples of resistance training that you can add to your routine.

Although these are all effective methods for how to lower cholesterol levels, keep in mind that they should be combined and paired with other healthy habits to maximize their effectiveness.

The cholesterol-lowering effects of a healthy diet, for example, can be amplified when coupled with regular exercise and a set sleep schedule.

Be sure to consult with your doctor before beginning any form of supplementation, especially if you have any underlying health conditions or are currently taking any medications.

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