by High cholesterol is one of the quietest health problems out there. It causes no symptoms, so most people only find out when a routine blood test comes back with a number they didn’t expect. The CDC estimates that about 86 million US adults age 20 and older have total cholesterol above 200 mg/dL, and nearly 25 million are above 240 mg/dL, the level considered high.
The good news: everyday habits can move those numbers. Below are nine changes supported by major health organizations, plus what to do when lifestyle alone isn’t enough.
Know Your Numbers First
Cholesterol is a waxy substance your body needs, but too much LDL (“bad”) cholesterol can build up on artery walls and raise your risk of heart attack and stroke. Here are the reference points most often used:
- Total cholesterol: 240 mg/dL or higher is considered high (CDC).
- LDL cholesterol: under 100 mg/dL is considered desirable for adults without heart disease (American College of Cardiology).
- HDL cholesterol: below 40 mg/dL is considered low (CDC).
Your doctor will set personal targets based on your overall risk. The CDC says most healthy adults should have their cholesterol checked every 4 to 6 years, and some people need it more often.
1. Swap Saturated Fat for Unsaturated Fat
Cutting back on saturated fat is one of the most reliable ways to bring LDL down, according to Mayo Clinic. The American Heart Association suggests keeping saturated fat to roughly 5 to 6 percent of daily calories, which is about 13 grams on a 2,000-calorie diet.
It adds up faster than you’d think. A 3-ounce serving of regular ground beef has about 6 grams, an ounce of cheddar has about 6, half a cup of ice cream has about 5, and a medium croissant has about 6.6 grams.
Easy swaps: cook with olive oil instead of butter, snack on nuts instead of chips, choose fish or beans for some meals instead of red meat. (Curious about olive oil? See our guide to the health benefits of olive oil.)
2. Cut Out Trans Fats
Trans fats raise overall cholesterol levels, and they’re the kind of fat with no real upside. They show up in some fried foods and packaged baked goods. Check ingredient labels for “partially hydrogenated oils” and skip products that list them.
3. Eat More Soluble Fiber
Soluble fiber helps reduce how much cholesterol your body absorbs into the bloodstream. The FDA suggests getting 5 to 10 grams of soluble fiber a day for heart health.
Good sources include:
- Kidney or lima beans (about 3 g per half cup)
- Brussels sprouts (about 3 g per half cup)
- Apples and bananas (about 1 g per medium fruit)
- Broccoli (about 1 g per half cup)
- Oatmeal and barley
Increase fiber gradually and drink enough water, since a sudden jump can cause bloating. If your digestion needs extra attention, read our post on gut health.
4. Build Your Meals Around Plants
Mediterranean, DASH, plant-based and vegetarian eating patterns all lower LDL, mainly because they cut saturated fat and add fiber. Researchers have also studied the “Portfolio diet,” which combines foods like nuts, soy protein, soluble fiber and plant sterols. In studies it has lowered LDL by as much as 35 percent, though it’s a structured plan and results vary from person to person.
You don’t need to go fully vegetarian. Simply making vegetables, fruit, beans, whole grains and nuts the center of more meals moves you in the right direction.
5. Focus on Saturated Fat, Not Just Dietary Cholesterol
For most people, dietary cholesterol raises LDL less than saturated fat and your overall eating pattern do. Over-focusing on cholesterol or total fat can also backfire: people sometimes reach for ultra-processed “cholesterol-free” or “low-fat” foods that are loaded with refined carbs and added sugar.
If you have high cholesterol, ask your doctor how many eggs or how much shellfish is right for you, and prioritize whole, minimally processed foods.
6. Get Moving
Regular moderate exercise can help raise HDL (“good”) cholesterol. A common target is about 30 minutes of moderate activity on most days, such as brisk walking, cycling or swimming. Check with your doctor first if you have a heart condition or haven’t been active.
The same habits also help your blood pressure. See our guide to lowering high blood pressure naturally.
7. Lose Extra Weight
Even a few extra pounds can contribute to high cholesterol, and small changes add up. You don’t need a dramatic diet. Cutting back on fast food and sugary drinks and building more daily movement is often enough to start. For a simple starting point, see our daily habits for a healthier lifestyle.
8. Quit Smoking
Quitting smoking improves your HDL cholesterol, and it also protects your blood vessels from the damage tobacco causes. It’s one of the best things you can do for your heart, whatever your cholesterol numbers are.
9. Be Realistic About Alcohol and Supplements
Moderate drinking has been linked to higher HDL, but that’s not a reason to start drinking, and it isn’t a way to lower LDL. As for supplements, omega-3 fatty acids don’t lower LDL cholesterol. They may offer other benefits, but fish oil capsules are not a substitute for the changes above.
When Lifestyle Changes Aren’t Enough
Some people, especially those with a strong family history, need medication even when they eat well and exercise. If your doctor prescribes it, take it as directed and keep up your healthy habits, because they can help keep the dose you need lower. Never stop a cholesterol medicine on your own.
The CDC reports that only about 54.5 percent of US adults who could benefit from cholesterol medicine are taking it, so if you’re unsure, it’s worth asking.
Your Simple Starter Plan
- Today: Swap one saturated-fat food (butter, fried food, processed meat) for an unsaturated option.
- This week: Add a serving of beans, oats or fruit to your daily meals, and take a 20 to 30 minute walk on most days.
- This month: Book a cholesterol test if you haven’t had one recently, and write down your numbers.
- Then: Retest as your doctor advises to see what’s working.
Frequently Asked Questions
Can you lower cholesterol without medication?
For many people, yes. Diet, exercise, weight loss and quitting smoking can all improve cholesterol. But some people have genetic or other factors that make medication necessary, so follow your doctor’s advice.
How long does it take to lower cholesterol naturally?
It varies from person to person. Your doctor will usually recheck your levels after a period of lifestyle changes, so ask when to schedule your next test.
Are eggs bad for cholesterol?
Dietary cholesterol can raise LDL in most people, but saturated fat and your overall diet have a bigger effect. If your cholesterol is high, ask your doctor what’s right for you.
How often should I get my cholesterol checked?
The CDC says most healthy adults should be checked every 4 to 6 years. You may need it more often if you have high cholesterol, diabetes, heart disease or a family history.
The Bottom Line
You can’t feel high cholesterol, but you can do something about it. Start with the biggest levers: less saturated fat, more fiber, regular movement, a healthy weight, and no smoking. Get tested, know your numbers, and work with your doctor on the plan that fits you.
Medical disclaimer: This article is for general information only and is not medical advice. Talk to your doctor or another qualified healthcare professional before making changes to your diet, exercise or medication, especially if you have a health condition.
Sources
- CDC: High Cholesterol Facts
- Mayo Clinic: Top 5 lifestyle changes to improve your cholesterol
- American College of Cardiology: Dietary Approaches for
- NCBI Bookshelf: Dietary guidance on LDL-C and cardiovascular risk
- Beth Israel Deaconess Medical Center: Extra fiber and reduced fat for heart health
- Harvard Health: 11 foods that can help lower your cholesterol
Frequently Asked Questions
Can you lower cholesterol without medication?
For many people, yes. Diet, exercise, weight loss and quitting smoking can all improve cholesterol. But some people have genetic or other factors that make medication necessary, so follow your doctor’s advice.
How long does it take to lower cholesterol naturally?
It varies from person to person. Your doctor will usually recheck your levels after a period of lifestyle changes, so ask when to schedule your next test.
Are eggs bad for cholesterol?
Dietary cholesterol can raise LDL in most people, but saturated fat and your overall diet have a bigger effect. If your cholesterol is high, ask your doctor what’s right for you.
How often should I get my cholesterol checked?
The CDC says most healthy adults should be checked every 4 to 6 years. You may need it more often if you have high cholesterol, diabetes, heart disease or a family history.
