If you’re worried about your cholesterol levels and want to manage them without taking medicine, you’re not alone. The good news is that there are lots of changes you can make to lower your cholesterol naturally. Read on to learn the effortless measures you can take to lower your cholesterol and stay healthy.

How to Lower Your Cholesterol without Drugs

Changing What You Eat Can Help Lower Cholesterol

Changing what you eat is one of the most effective ways to lower your cholesterol naturally. What you eat has a big effect on your cholesterol levels. Here are some simple changes you can make:

Add More Fiber-Rich Foods: Foods like oatmeal, beans, lentils, fruits, and vegetables are high in soluble fiber. Soluble fiber helps lower “bad” LDL cholesterol by attaching to it in your digestive system and getting rid of it. The National Library of Medicine says soluble fiber can help lower blood cholesterol and glucose levels.
Choose Healthy Fats: Replace unhealthy fats with healthy ones. Healthy fats are found in foods like olive oil, avocados, and nuts. Unhealthy fats, like those found in red meat and full-fat dairy products, can raise your LDL cholesterol.
Eat More Omega-3 Fatty Acids: Omega-3 fatty acids are found in fatty fish like salmon, mackerel, and sardines. They don’t directly lower LDL cholesterol, but they can help raise “good” HDL cholesterol and lower triglycerides.
Avoid Trans Fats: Trans fats are found in processed snacks, baked goods, and margarine. These fats increase LDL cholesterol and lower HDL cholesterol. Try to avoid them to improve your cholesterol levels.
Eat Foods with Plant Sterols and Stanols: Plant sterols and stanols, likewise known as phytosterols, are natural substances found in plant-based foods. They help block cholesterol from being absorbed in your digestive system. Some foods, like certain margarine spreads and orange juice, are fortified with these, making it easier to include them in your diet.

Exercise Is Important for Healthy Cholesterol Levels

Exercise is really important for keeping your cholesterol levels healthy. Being active can help raise your “good” HDL cholesterol. Here are some exercises that can help:

Aerobic Exercise: Activities like brisk walking, running, biking, or swimming are great for your heart. Experts at Cleveland Clinic say aerobic exercise helps raise HDL cholesterol, which is important for lowering overall cholesterol risk. HDL cholesterol is known as “good” cholesterol because it helps remove extra cholesterol from your blood, keeping your arteries clear and reducing the risk of heart disease.
Strength Training: Lifting weights or doing exercises like push-ups and squats can also help. Doing both aerobic exercise and strength training gives the best results for your heart health.
Stay Consistent: Try to get at least 30 minutes of exercise most days of the week. Even simple activities, like taking the stairs or going for a daily walk, can help. The American Heart Association says that regular exercise is key to keeping cholesterol levels healthy.

Keeping a Healthy Weight Can Help Lower Cholesterol

Carrying extra weight, especially around your belly, which is linked to higher LDL cholesterol and a greater risk of heart disease, can lead to high cholesterol levels. Losing even a small amount of weight can improve your cholesterol. Here’s how:

Cut Back on Extra Calories: Avoid high-calorie foods that don’t have much nutrition, like sugary snacks, fried foods, and processed items. This can help you lose weight and lower cholesterol.
Watch Your Portions: It’s important to eat the right amount of food. Eating too much, even if it’s healthy, can cause weight gain.
Avoid Sugary Drinks: Drinks like soda and fruit juices have a lot of empty calories. Instead, drink water, herbal teas, or other low-calorie drinks.

Quitting Smoking Helps Improve Cholesterol and Heart Health

If you smoke, quitting is one of the best things you can do for your heart and cholesterol. Smoking lowers “good” HDL cholesterol, which makes it harder for your body to manage “bad” LDL cholesterol. The good news is that after you quit smoking, your HDL cholesterol can improve pretty quickly.

The American Heart Association says that just a few weeks after quitting, your blood flow and lung function start to improve, which is great for your heart. Over time, quitting smoking will help lower your cholesterol and reduce your risk of heart disease.

Limit Alcohol to Keep Cholesterol Levels Healthy

Drinking alcohol in moderation can help raise HDL cholesterol, but drinking too much can raise both cholesterol and triglycerides. Here’s how to manage alcohol intake:

Drink in Moderation: For most people, this means up to one drink a day for women and up to two drinks a day for men. Drinking more than this can actually raise your cholesterol.
Choose Healthy Options: If you drink alcohol, try choosing red wine, which has antioxidants that can be good for your heart when consumed in moderation.

Reducing Stress Can Help Lower Cholesterol

Stress can affect your cholesterol levels. Long-term stress can make your body produce more cholesterol, which can increase your risk of heart disease. Here are some ways to manage stress:

Practice Relaxation Techniques: Activities like yoga, meditation, and deep breathing can help lower stress. Mayo Clinic recommends these activities to help you feel better and stay healthy.
Do Things You Enjoy: Spend time doing things you enjoy, like gardening, painting, or spending time with friends. These activities can help you stay relaxed.
Get Enough Sleep: Not getting enough sleep can make stress worse and hurt your heart health. Try to get 7-9 hours of sleep each night to support your health.

The Bottom Line

You can lower your cholesterol without taking drugs by making some lifestyle changes. Eating more fiber, choosing healthy fats, staying active, losing weight, quitting smoking, limiting alcohol, and managing stress can all help improve your cholesterol levels and reduce your risk of heart disease.

You don’t have to make all these changes at once. Start small—like adding an extra serving of vegetables to your meal or taking a 20-minute walk each day. Over time, these small changes will lead to big health benefits. Always talk with your doctor before making big changes to your diet or exercise routine, especially if you have other health problems, to make sure these changes are safe for you.