Video: How to Lower Cholesterol Without Drugs
High cholesterol is a major risk factor for heart disease.
The good news is you have the power to make the lifestyle changes shown in this video to help lower your cholesterol naturally.
Choose healthful fats
- Replace saturated fat with unsaturated fat.
- Eat more fish, nuts, seeds, avocados and liquid oils – and less fried food, butter and high-fat meat and dairy products.
Focus on fiber
- Just 5 – 10 grams of soluble fiber a day can lower “bad” LDL cholesterol.
- Boost soluble fiber with beans, oats, oat bran, apples, avocados, pears and Brussels sprouts.
- Too much alcohol may raise triglyceride levels and cause a fatty build-up in the arteries.
- Limit alcohol to no more than one drink for women and one to two drinks for men per day.
- Physical activity can improve cholesterol levels and help manage weight.
- Aim for at least 30 minutes of aerobic exercise at least five days a week.
- Smoking and vaping lower “good” HDL cholesterol and increase overall heart disease risk.
- Quit to protect your arteries, raise HDL and lower LDL cholesterol.
If lifestyle changes aren’t enough…
If lifestyle changes don’t lower your cholesterol enough, your doctor may also prescribe medication to get cholesterol into a healthier range.
Take medication as prescribed while continuing to practice healthy lifestyle habits.
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Date Last Reviewed: July 13, 2021
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Beth Stark, RDN, LDN