To lower cholesterol naturally, focus on a heart-healthy diet rich in soluble fiber (oats, beans, fruits), healthy fats (avocado, nuts, olive oil), and plant sterols, while reducing saturated/trans fats, exercising regularly (30+ mins/day), maintaining a healthy weight, quitting smoking, and limiting alcohol to improve good HDL cholesterol and lower bad LDL.
A few changes in your diet can reduce cholesterol and improve your heart health:
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
The worst foods for cholesterol are those high in saturated fats and trans fats, primarily fatty red/processed meats, full-fat dairy, fried foods, and many commercially baked goods (cakes, pastries, cookies) and sweets, as they raise "bad" LDL cholesterol. Tropical oils (coconut, palm) and ultra-processed foods are also significant contributors, so focus on limiting these for better heart health.
Treating high cholesterol in pregnancy focuses primarily on lifestyle changes like a heart-healthy diet (low saturated/trans fats, high fiber, healthy fats from nuts/avocado/oily fish) and moderate exercise, as many cholesterol medications are not recommended; however, for severe cases (like Familial Hypercholesterolemia), doctors may use specific procedures like LDL-apheresis or certain bile acid sequestrants, with close monitoring by specialists. Always consult your doctor, as cholesterol naturally rises in pregnancy for fetal development, but managing it prevents complications.
Oatmeal, oat bran and high-fiber foods
Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
High cholesterol often has no symptoms, but when it causes problems, warning signs include chest pain, shortness of breath, numbness or coldness in limbs, unexplained fatigue, dizziness, headaches, leg pain/cramps, yellowish skin deposits (xanthomas), a grey ring around the iris (corneal arcus), and slow-healing sores/ulcers on feet, indicating poor circulation. These signs often point to related conditions like Peripheral Artery Disease (PAD) or heart issues from plaque buildup, but the only sure way to know is a blood test.
But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do. Although some studies have found a link between eating eggs and heart disease, there could be other reasons for these findings.
Here are 10 foods to add to your diet for a healthier you
Eat less fatty food
To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat. You can still have foods that contain a healthier type of fat called unsaturated fat. Check labels on food to see what type of fat it has in it.
HDL cholesterol (HDL-C): “HDL” stands for “high-density lipoprotein.” In this form, cholesterol is transported back to the liver from the body's tissues. It is broken down there and then flushed out of the body with the bile fluid.
Instead of saturated fats, switch to foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Limit foods with cholesterol. If you are trying to lower your cholesterol, you should have less than 200 mg a day of cholesterol.
Meanwhile, monounsaturated and polyunsaturated fats, fiber, and plant sterols may help lower cholesterol. To get the most accurate baseline, avoid high-fat foods for a few days before testing. Steer clear of fried dishes, full-fat dairy, fatty meat cuts, baked goods, and tropical oils.
The key things you can do to lower your cholesterol levels include:
Other medicines for high cholesterol
Other medicines may be used if statins do not work or you do not want to take statins. These include: other tablets – such as ezetimibe, fibrates, bile acid sequestrants (also called resins) and bempedoic acid. injections – such as alirocumab, evolocumab and inclisiran.
Low intake of foods containing fibre – foods that are high in dietary fibre, particularly soluble fibre, can reduce the amount of bad (LDL) cholesterol in your blood. Include fibre-containing foods in your diet by choosing vegetables, fruits, wholegrains, legumes, nuts and seeds every day.
Synsepalum dulcificum (Miracle fruit) is a tropical plant in West and Central Africa, which has been historically used for treating diarrhea in humans and animals. Pharmacological research has shown that the leaves of the plant possess anti-hyperlipidemia activity.
To make your morning meal the best breakfast for high cholesterol, shoot for fiber-rich whole grains, plant protein and healthy fats. Eating this type of balanced breakfast, like our Cinnamon-Quinoa Breakfast Bowl, can help you better manage your cholesterol levels and protect your heart.
What are the worst foods for high cholesterol?
Aerobic exercise that's repetitive and works multiple muscle groups, is the best exercise to reduce cholesterol. The American Heart Association recommends exercising for at least 30 minutes five to seven times per week. “You can start slow and ramp up,” says Dr.
Common mistakes before cholesterol testing include consuming high-fat or sugary foods, neglecting to fast as instructed, and failing to stay hydrated. These factors can lead to inaccurate test results, impacting heart health management.
Limit your cholesterol intake to less than 200 mg per day. Limit egg yolks to 2–3 a week. Choose egg white and egg substitutes — they don't have cholesterol. Avoid organ meats like liver and gizzards and fatty cuts of red meat (beef, pork, and lamb).
High cholesterol doesn't just affect your heart—it can show up on your face in subtle yet significant ways. From yellowish patches around your eyes to small cholesterol bumps, these signs are your body's way of warning you about elevated cholesterol levels.
In the UK, the average total cholesterol level is 5.7mmol/l. High cholesterol levels are considered: too high: between 5 and 6.4mmol/l. very high: between 6.5 and 7.8mmol/l.