Cholesterol is a waxy compound that your body uses primarily to make hormones and to firm up the walls of cells. Laurence Sperling, the founder and director of the Heart Disease Prevention Center at Emory University in Atlanta.

Different parts of the body, including the brain and the blood, contain cholesterol. LDL, therefore, is the primary building block of arterial plaque. The two main diseases associated with clogged arteries—coronary artery disease and cerebrovascular disease—are both among the top three causes of death worldwide.

More than 1 in 4 deaths are caused by one of these two conditions, and managing or lowering your blood cholesterol levels is a proven way to prevent these diseases. While drugs can help people get there—and in some cases may be necessary—he says that non-pharmacological approaches are just as important.

Here, experts detail the most impactful lifestyle changes to make to lower your cholesterol. A proper diet, they all agree, tops the list. One of the biggest trends in diet and nutrition advice is a movement away from talking about specific micronutrients and optimal daily servings of this or that food group.

Instead, nutrition experts now talk a lot more about broad patterns of healthy eating. This means limiting certain foods while prioritizing others, rather than trying to hit narrow targets.

It should be a meaningful and purposeful change you can extend throughout your life. In this spirit, he says one of the most important changes you can make is to pack your meals with lots of fresh fruits, vegetables, nuts, and whole grains.

Many of the most effective and evidence-backed cholesterol-lowering eating plans—like the Mediterranean diet —prioritize these foods, he says. Meanwhile, reducing your intake of animal products—especially red meat and processed dairy foods—is a move that research has repeatedly tied to cholesterol improvements.

She mentions red meat, butter, and dairy as foods people should aim to cut down on—not eliminate necessarily, but reduce—if they want to improve their cholesterol. Many Americans consume saturated fats , from eggs and dairy products to red meat, with almost every meal.

This sort of immoderation is a problem. Some experts have argued that saturated fats get blamed for health problems that are likely caused by processed meats, refined carbohydrates like those found in sugary or packaged foods , and the trans fats in fast foods and some packaged snacks.

On the other hand, experts generally agree that trading saturated fats for some of the healthy foods mentioned above—such as fruits, vegetables, and nuts—is a highly effective way to improve your cholesterol scores and heart health.

She adds that protein-rich soy-based products—from tofu to soy milks and yogurts—may also be good substitutes for meat, butter, milk, and other conventional saturated fat sources.

Trans fats increase LDL and total cholesterol while decreasing beneficial HDL. Soluble fiber is a type of fiber that is abundant in plants and whole grains. Prioritizing whole grains can help lower LDL cholesterol levels and may have a protective effect against cardiovascular diseases.

Some of the best sources of soluble fiber include:. Exercise is a win-win for heart health. Not only does it improve physical fitness and help prevent obesity , but it also reduces harmful LDL and increases beneficial HDL. The American Heart Association AHA advises that minutes of moderate aerobic exercise per week is enough to lower cholesterol levels.

Regular strength training alongside aerobic exercise can provide even more benefits. Having excess weight or obesity can increase your risk of developing high cholesterol levels.

Losing weight, if you have excess weight, can help lower your cholesterol levels. Overall, weight loss has a double benefit on cholesterol by decreasing harmful LDL and increasing beneficial HDL.

Consider working with a doctor to determine a nutrient-dense diet and sustainable weight management plan that works for you.

Smoking tobacco increases the risk of heart disease in several ways, including:. Giving up smoking, if possible, can help reverse these harmful effects. According to a review of studies , some research indicates that when consumed in moderation, alcoholic drinks can increase good HDL cholesterol and reduce the risk of heart disease.

Yet the Centers for Disease Control and Prevention CDC and AHA disagree. The AHA does not recommend drinking wine or any other alcoholic beverage specifically to lower your cholesterol or improve heart health. If you drink, the CDC suggests you consume only two drinks per day for males or one drink per day for females on days that you drink.

Multiple types of supplements show promise for managing cholesterol. 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. Select a City Close.

Your current city: Mumbai Mumbai search close. Ahmedabad Hyderabad Bengluru Chandigarh Kolkata Mumbai Chennai Pune Delhi NCR. All Bombay Times print stories are available on. Nashik Times Aurangabad Times Badlapur Times. We serve personalized stories based on the selected city OK.

Hello, Edit Profile Logout. The Times of India. Etimes Briefs Movies TV Web Series Lifestyle Trending Medithon Visual Stories Music Events Videos Theatre Photos Gaming.

Why is it important to love yourself in a relationship. THIS is what Gen Z wants in a relationship. Your daily CAREER horoscope: 15th February, Optical Illusion: Only the one with hawk eyes can find the hidden apple in the forest.

How much water consumption is beneficial after waking up in the morning. Is almond milk actually healthy? Facts to know. Jennifer Winget: Fitness tips to borrow from the 'Beyhadh' actor. Classic spring dresses for this season. Video of woman wearing rat-cage heels at New York Fashion Week goes viral.

Unique baby names inspired by Mahadev. Hairstyles to steal from Samantha Ruth Prabhu. A thousand year old Mahavir statue has been discovered in Tamil Nadu! Pulwama attack: Why India observes 14th February as Black Day.

Only a true animal lover can spot the elephant in the park. Can a daily dose of cinnamon help lower blood sugar? Search ×. See all results matching 'mub'. Trending Now: Detox Diet Weight Loss Foods Immunity boosting Foods COVID Food for Long Life Indian dishes under 50 Fluffy Omelette Recipe Fruits for Glowing Skin Bat Spit Coffee Sara Ali Khan.

News » Lifestyle » Food News » Home remedies to bring down your cholesterol naturally.

And some contain plant sterols and stanols, which block the body from absorbing cholesterol. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast.

It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. The average American gets about half that amount.

Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight.

With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.

A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Nuts have additional nutrients that protect the heart in other ways. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food.

Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. 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. All Bombay Times print stories are available on. Nashik Times Aurangabad Times Badlapur Times. We serve personalized stories based on the selected city OK.

Hello, Edit Profile Logout. The Times of India. Etimes Briefs Movies TV Web Series Lifestyle Trending Medithon Visual Stories Music Events Videos Theatre Photos Gaming.

Why is it important to love yourself in a relationship. THIS is what Gen Z wants in a relationship. Your daily CAREER horoscope: 15th February, Optical Illusion: Only the one with hawk eyes can find the hidden apple in the forest.

How much water consumption is beneficial after waking up in the morning. Is almond milk actually healthy? Facts to know. Jennifer Winget: Fitness tips to borrow from the 'Beyhadh' actor.

Classic spring dresses for this season. Video of woman wearing rat-cage heels at New York Fashion Week goes viral. Unique baby names inspired by Mahadev. Hairstyles to steal from Samantha Ruth Prabhu.

A thousand year old Mahavir statue has been discovered in Tamil Nadu! Pulwama attack: Why India observes 14th February as Black Day. Only a true animal lover can spot the elephant in the park.

Can a daily dose of cinnamon help lower blood sugar? Search ×. See all results matching 'mub'. Trending Now: Detox Diet Weight Loss Foods Immunity boosting Foods COVID Food for Long Life Indian dishes under 50 Fluffy Omelette Recipe Fruits for Glowing Skin Bat Spit Coffee Sara Ali Khan.

News » Lifestyle » Food News » Home remedies to bring down your cholesterol naturally. Comments Sort: Newest UpVoted Oldest Discussed Down Voted.

Count: SIGN IN WITH Google Email. We have sent you a verification email. To verify, just follow the link in the message. Now Reading: Home remedies to bring down your cholesterol naturally.

Share fbshare twshare pinshare Comments 0. Home remedies to bring down your cholesterol naturally Last updated on - Feb 14, , IST Share fbshare twshare pinshare Comments 0. TRENDING ARTICLES. Visual Stories Right arrow. Life Style 8 challenges only the eldest daughter faces in a family.

Entertainment Keerthy Suresh nails the 'Ladoo Peela' trend in a stunning saree. Life Style Madhuri Dixit stuns in a purple statement pre-draped saree with a matching cape. Entertainment Mouni Roy shows us how to steal the spotlight in a white corset gown.

Entertainment Nusrat Jahan radiates serenity in white chikankari salwar suit. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox Subscribe By subscribing to newsletter, you acknowledge our privacy policy. Sponsored Stories.

Featured in Lifestyle.

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.

Men and women may experience different symptoms of a heart attack. Coronary heart disease CHD is the leading cause of death among adults in the United States. Learn about the causes and risks factors of CHD. Follow these tips to prevent heart disease. Discover 28 ways to power up, wind down, and have fun — all in the name of a healthy heart.

Work these heart-healthy habits into your lifestyle. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. 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. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Dec 7, Written By Matthew Thorpe, Karen Lamoreux. Oct 12, Written By Matthew Thorpe, Karen Lamoreux.

Share this article. Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. More in Heart Health for Every Body What Are the Signs and Symptoms of Heart Attacks in Women? Causes and Risks of Heart Disease.

Heart Disease Prevention. Should You Undergo Testing for Heart Disease? Read this next. What Are the Signs and Symptoms of Heart Attacks in Women?

READ MORE. They help prevent your small intestine from absorbing cholesterol. This can lower LDL bad cholesterol levels in your blood. It can be eaten raw or cooked. Some research suggests that garlic may help lower your blood pressure, reduce your blood cholesterol levels, and slow the progress of atherosclerosis, reports NCCIH.

However, as with many alternative therapies, studies have yielded mixed results. For example, some studies have found that taking garlic for 1 to 3 months helps lower blood cholesterol levels.

However, an NCCIH-funded study on the safety and effectiveness of three garlic preparations found no long-term effect on blood cholesterol. You can also adopt healthy lifestyle habits to help manage your blood cholesterol levels.

For example:. A variety of medications are also available to lower high cholesterol. For example, your doctor may prescribe:. Cholesterol is a type of fat in your blood. Although your body makes all the cholesterol it needs, you also get cholesterol from the foods you eat.

Your genetics, age, diet, activity levels, and other factors affect your risk of developing high cholesterol. High cholesterol is one of the major risk factors for heart disease. It increases your chance of developing heart disease and having a heart attack. It can also raise your risk of stroke.

In particular, high levels of low-density lipoprotein LDL cholesterol raise your risk of these conditions. If you have high cholesterol, your doctor may prescribe medications or lifestyle changes.

For example, maintaining a healthy weight for your body size, increasing your physical activity, eating nutrient-rich foods, and quitting smoking can help bring your cholesterol levels down.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Carrying high levels of LDL cholesterol in your blood ups the chance of heart attack and stroke.

You want to do all you can to keep cholesterol levels…. Statins are a common treatment for high cholesterol. Learn about the latest FDA guidelines and recommendations about the use of statins for this…. 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. Check out these simple ways to lower your….

New research has found that statins may reduce the risk of mortality among women with breast cancer. Some evidence suggests statins may interrupt…. Atherosclerosis can lead to stroke, heart attack, and heart failure.

Adults as young as 20 should have regular physicals and monitor their blood…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Medically reviewed by Debra Rose Wilson, Ph. Astragalus Hawthorn Flaxseed Fish Red yeast rice Plant supplements Garlic Pros and cons Diet and lifestyle Medications Takeaway Natural remedies for heart disease help control cholesterol and lower blood pressure, but the evidence is scarce.

Flax seed. Fish oil supplements with omega-3 fatty acids. Red yeast rice. Plant sterol and stanol supplements. Pros and cons of natural remedies. Pros of natural remedies Most natural remedies can be accessed without a prescription.

Some people find natural remedies helpful when used with their standard treatment plan. Most natural remedies are unregulated, which means that some side effects may be unknown. Was this helpful? Diet and lifestyle changes. Medications for high cholesterol. 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.