How to Lower Cholesterol Naturally
Key Takeaways
- High cholesterol often has no symptoms but can increase risk of heart disease and stroke if left untreated.
- Simple lifestyle changes like eating heart-healthy foods, staying active, and maintaining a healthy weight can lower cholesterol.
- Lowering LDL (“bad”) and raising HDL (“good”) cholesterol both matter for heart health.
- Some people may need medication, especially if high cholesterol is linked to genetics or other risk factors.
Nearly 40% of adults in the U.S. have high cholesterol—but because it doesn’t cause symptoms, many don’t even know they have it.
Over time, high cholesterol can quietly increase your risk of heart disease—but not all of it is the same. There’s an important difference between “good” and “bad” cholesterol and how each affects your health.
Whether your recent check-up showed elevated levels or you’re looking to stay ahead, University of Rochester Medicine Cardiologist Robert Block, MD, MPH, explains how to lower cholesterol with simple changes that can make a big difference.
What Is Cholesterol—and Why Does It Matter?
Cholesterol is a waxy substance in the blood that’s essential for building cells, producing hormones, and creating vitamin D. It’s created in your liver, but we also get cholesterol from animal food sources (like eggs and meat).
While cholesterol is necessary, too much of it can create fatty deposits in arteries, increasing the risk of heart disease and stroke.
LDL vs. HDL: What’s the Difference?
Cholesterol is often broken into types to help understand your levels and whether you should make a lifestyle change:
- LDL (low-density lipoprotein): The “bad” cholesterol that can build up in arteries.
- HDL (high-density lipoprotein): The “good” cholesterol that helps remove excess cholesterol from your body
Cholesterol measurements also look at triglycerides, the most common type of fat in your body, which help store extra calories for energy. However, high levels of triglycerides paired with LDL cholesterol can increase heart disease risk even more.
What Causes High Cholesterol?
When Should You Get Your Cholesterol Checked?
Most adults should have their cholesterol checked every 4 to 6 years. More frequent testing might be recommended if you have high-risk factors like family history, heart disease, or conditions like diabetes.
If you’re unsure when to get screened, your primary care provider can help you decide.
Everyday habits can raise cholesterol over time, including:
- A diet high in saturated and trans fats
- Lack of physical activity
- Genetics (family history)
- Smoking
- Conditions like diabetes
Because high cholesterol has no symptoms, it often goes undetected until it’s found in a blood test or when a related heart problem occurs.
How to Lower Cholesterol Naturally
Small, consistent changes can make a meaningful impact when lowering cholesterol naturally.
Eat Heart-Healthy Foods
Increasing dietary fiber can be a great way to lower levels because it binds to cholesterol and helps remove it from the body. Focus on adding more of the foods that support heart health and are high in fiber:
- Fruits and vegetables
- Whole grains like oats and brown rice
- Lean proteins such as fish, beans, and legumes
- Healthy fats from sources like olive oil, nuts, and seeds
At the same time, try to limit:
- Saturated fats
- Highly processed foods and fried items
Get Regular Physical Activity
Aim for at least 150 minutes of moderate exercise every week. Consider activities like walking, biking, swimming, or anything to get your heart rate up.
Maintain a Healthy Weight
For many, even a small amount of weight loss can improve cholesterol levels.
While being overweight can increase your risk, people with any body type can have high cholesterol. Regardless of your BMI, you should get your cholesterol checked regularly.
When Lifestyle Changes Aren’t Enough
Factors like genetics, underlying health conditions, or overall cardiovascular risk may mean lifestyle changes alone aren’t enough.
If you’ve noticed your cholesterol levels aren’t changing despite your efforts, work with your physician to find additional treatment or medication options.
Cholesterol-Lowering Medications
Statins are the most common medications used to lower cholesterol and are often prescribed alongside lifestyle changes.
- Statins are cholesterol-lowering medications that reduce the amount of cholesterol your liver makes.
- Other medications, such as ATP citrate lyase (ACL) inhibitors, may also be used when appropriate.
“Adults with an LDL greater than 190 would be candidates for statins,” said Dr. Block. “And physicians could recommend them for anyone with known cardiovascular disease, like a past heart attack, stroke, or peripheral artery disease.”
How Long Does It Take to Lower Cholesterol?
The timeline for lowering cholesterol can vary depending on starting levels, health factors, and treatment styles:
- Lifestyle changes may start to improve cholesterol within a few weeks, with more noticeable changes after a few months
- Medication often lowers cholesterol more quickly
If your cholesterol improves with lifestyle changes or medication, consistency is key to keeping those numbers down.
Treating High Cholesterol in Rochester
Our Preventive Cardiology Program offers advanced, proven approaches to reduce your risk of heart disease—from smoking cessation to personalized nutrition and exercise plans.