{"id":256463,"date":"2025-07-11T15:07:09","date_gmt":"2025-07-11T15:07:09","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/256463\/"},"modified":"2025-07-11T15:07:09","modified_gmt":"2025-07-11T15:07:09","slug":"6-expert-ways-to-help-lower-your-cholesterol-naturally","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/256463\/","title":{"rendered":"6 Expert Ways to Help Lower Your Cholesterol Naturally"},"content":{"rendered":"<ul>\n<li>Millions of Americans have high cholesterol, which increases their risk of heart attack and stroke.<\/li>\n<li>Heart health experts say there are natural strategies that may help lower cholesterol.<\/li>\n<li>While these won\u2019t necessarily replace medication, they might help reduce your numbers.<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_2-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Got high cholesterol? You\u2019re in good company. According to the Centers for Disease Control and Prevention, roughly 25 million U.S. adults have high cholesterol, or a total blood cholesterol level of 240 mg\/dL or above.\u00a0That doesn\u2019t mean you have to live with it, though. Heart-health experts say there are steps you can take naturally to bring down your numbers, and we\u2019re going to share them with you.\u00a0\n<\/p>\n<p id=\"mntl-sc-block_4-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Of course, we\u2019re not suggesting that these strategies are a replacement for medication. But every little step you can take to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/habit-to-break-for-lower-cholesterol-8749670\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">reduce your cholesterol<\/a> is one step closer to better heart health. Why? \u201cHigher circulating cholesterol is associated with higher rates of atherosclerosis, or deposition of cholesterol in the blood vessels,\u201d says cardiologist <a href=\"https:\/\/www.nationaljewish.org\/doctors-departments\/minisha-kochar\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">Minisha Kochar, M.D.<\/a> \u201cThis includes the arteries of the heart as well as arteries that supply blood to other organs such as the brain.\u201d In other words, having high cholesterol increases your risk of both heart disease and stroke.\n<\/p>\n<p id=\"mntl-sc-block_6-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> These six <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/275602\/10-unhealthy-habits-you-need-to-break-now\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">everyday habits may help lower<\/a> your numbers naturally.\n<\/p>\n<p>  1. Eat More Fiber  <\/p>\n<p id=\"mntl-sc-block_9-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Although experts once believed that eating cholesterol in food caused high cholesterol in the blood, we now know that other dietary factors are actually more impactful. One of the most effective pieces of advice: <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/52642\/5-easy-ways-to-eat-more-fiber\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">eat more fiber<\/a>, especially the soluble kind.\n<\/p>\n<p id=\"mntl-sc-block_11-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> \u201cSoluble fiber binds to bile acids in the intestine and helps eliminate them from the body,\u201d says cardiology dietitian <a href=\"http:\/\/entirelynourished.com\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"externalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">Michelle Routhenstein, M.S., RD, CDCES<\/a>. \u201cSince bile acids are made from cholesterol, this forces the liver to use more cholesterol to replace them, lowering blood cholesterol levels.\u201d Several studies have found that the <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/small-changes-that-helped-me-eat-more-fiber-11734788\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">higher people\u2019s fiber intake<\/a>, the lower their cholesterol (both total cholesterol and the artery-clogging kind called LDL cholesterol). Not surprisingly, research has found that increasing your fiber intake may reduce your risk of cardiovascular disease, coronary heart disease and stroke.\u00a0 To add more soluble fiber to your plate, Routhenstein recommends <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/gallery\/8038825\/high-fiber-whole-grain-recipes-to-make-forever\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">foods like oats, barley, beans<\/a>, lentils, apples and pears.\n<\/p>\n<p>  2. Work Out Regularly  <\/p>\n<p id=\"mntl-sc-block_16-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Want to bring your cholesterol down and improve your mood while you\u2019re at it? Get thee to the gym! Physical activity increases favorable HDL cholesterol, which helps transport harmful LDL cholesterol back to the liver for processing and removal. This ultimately improves overall cholesterol balance, says Routhenstein.\n<\/p>\n<p id=\"mntl-sc-block_18-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Almost any type of workout can be beneficial. Both <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/290619\/trying-to-lose-weight-heres-why-strength-training-is-as-important-as-cardio\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">weight training and aerobic exercise<\/a> have been linked to decreases in total and LDL cholesterol., However, if you also want to increase your HDL, consider adding moderate- to high-intensity exercise, such as distance running or swimming, to your routine. If you\u2019re wondering how much is enough, the American Heart Association recommends 150 minutes of cardio exercise weekly. Feel free to break that down in whatever way is most convenient for you. Whether that\u2019s 10 15-minute brisk walks or five 30-minute spin sessions, either works.\n<\/p>\n<p>  3. If You Smoke, Seek Help Quitting  <\/p>\n<p id=\"mntl-sc-block_21-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If you\u2019re a smoker, quitting can be hard, but it\u2019s worth pursuing. Research has shown that smokers have roughly 3% higher total cholesterol and nearly 7% lower HDL cholesterol levels than nonsmokers. In addition, their triglyceride levels are roughly 10% to 15% higher than those of people who don\u2019t smoke.\n<\/p>\n<p id=\"mntl-sc-block_23-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Besides cigarettes\u2019 influence on your cholesterol and triglycerides, there\u2019s another not-so-nice element that further magnifies their impact on cardiovascular disease risk. \u201cThe toxins in cigarettes damage the lining of the blood vessels, making cardiovascular disease more likely,\u201d says Kochar. The good news is that breaking the habit can help HDL rebound to healthier levels and may <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/habits-to-reduce-your-risk-of-stroke-11698358\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">reduce the risk of heart disease and stroke<\/a>.\n<\/p>\n<p>  4. Limit Added Sugars  <\/p>\n<p id=\"mntl-sc-block_26-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Added sugars from sodas, cookies, candy, pastries and the like don\u2019t just provide empty calories. They may promote weight gain, a known risk factor for high cholesterol. Research also shows that excessive sugar consumption could mess with your cholesterol more directly. For instance, one older review study linked <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/food-you-should-limit-to-help-lower-triglycerides-11739500\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">greater sugar intake to higher LDL<\/a> and lower HDL cholesterol levels. More recent research has found that people who drink lots of sugar-sweetened beverages like sodas and fruity drinks are more likely to have high LDL and low HDL than those who don\u2019t usually consume sugary beverages.\n<\/p>\n<p id=\"mntl-sc-block_28-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> If sweet drinks are your go-to, try adding a splash of fruit juice to sparkling water or iced tea instead of drinking soda or sweet tea. When you need to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/gallery\/7933746\/diabetes-friendly-desserts-to-make-forever\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">satisfy your sweet tooth<\/a>, try a small square of dark chocolate. One study found it helped improve LDL cholesterol in people with diabetes.\n<\/p>\n<p>  5. Eat More Plant Sterols and Stanols  <\/p>\n<p id=\"mntl-sc-block_31-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> What are plant sterols and stanols, and why should you eat more of them? \u201cPlant sterols and stanols are naturally occurring compounds that block the absorption of cholesterol in the digestive tract,\u201d Routhenstein explains.\u00a0\u00a0\n<\/p>\n<p id=\"mntl-sc-block_33-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Because of this mechanism, these friendly compounds have a well-established track record of lowering cholesterol. You\u2019ll find small amounts of them in <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8031247\/healthy-whole-grains-to-eat-more-fiber\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">foods like nuts, seeds, whole grains<\/a>, legumes, vegetables and vegetable oils. However, to get the 2 to 3 grams that have been shown to reduce cholesterol up to 12%, you\u2019ll need to supplement these foods with stanol- or sterol-fortified foods. Look for specially labeled fortified products, which are often found in foods like margarine, cheese, milk and juice.\u00a0\n<\/p>\n<p>  6. Cut Down on Saturated Fat  <\/p>\n<p id=\"mntl-sc-block_36-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Research is still teasing apart the exact effects of saturated fat on heart health. But for now, the AHA continues to recommend limiting this nutrient for the sake of your cholesterol. Routhenstein concurs. \u201cCutting back on foods like fatty meats, full-fat dairy, butter and processed snacks can significantly lower LDL and reduce cardiovascular risk,\u201d she says. The AHA\u2019s official guidance is to <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7899866\/top-sources-of-saturated-fat-in-our-diets\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">limit saturated fats<\/a> to less than 6% of total daily calories. For someone who eats roughly 2,000 calories per day, that\u2019s about 13 grams.\n<\/p>\n<p>Cholesterol-Lowering Meal Plan to Try<br \/>\n<a id=\"mntl-card-list-items_1-0\" class=\"comp mntl-card-list-items mntl-document-card mntl-card card card--no-image\" data-doc-id=\"7159258\" data-tax-levels=\"\" href=\"https:\/\/www.eatingwell.com\/article\/7836633\/high-cholesterol-diet-plan-for-beginners\/\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\"><\/p>\n<p>7-Day Cholesterol-Lowering Meal Plan for Beginners, Created by a Dietitian<\/p>\n<p><\/a><\/p>\n<p>  Our Expert Take  <\/p>\n<p id=\"mntl-sc-block_41-0\" class=\"comp mntl-sc-block mntl-sc-block-html\"> Heart-health experts say strategies like eating more fiber and plant sterols and stanols, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8023717\/no-sugar-meal-plan-lower-cholesterol\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"1\" target=\"_blank\" rel=\"noopener\">limiting sugar and saturated fat<\/a>, and <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/7866755\/best-exercises-for-health\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"2\" target=\"_blank\" rel=\"noopener\">working out regularly<\/a> can all naturally help lower cholesterol. If you smoke, quitting is also one of the best things you can do. In some cases, <a class=\"recommendation-inline-link-ai\" href=\"https:\/\/www.eatingwell.com\/article\/8030938\/supplements-you-shouldnt-be-taking-if-you-have-high-cholesterol\/\" link-destination-recommendation-ai=\"true\" data-component=\"link\" data-source=\"inlineLink\" data-type=\"internalLink\" data-ordinal=\"3\" target=\"_blank\" rel=\"noopener\">medications like statins<\/a> will still be necessary. \u201cEven with the healthiest lifestyle, [normal cholesterol] can be difficult to achieve without medication,\u201d says Kochar. This is especially true for people with a genetic predisposition to high cholesterol, she says. If healthy habits aren\u2019t bringing down your numbers, be sure to follow your health care provider\u2019s guidance regarding medication and the best cholesterol-lowering regimen for your unique needs.<\/p>\n","protected":false},"excerpt":{"rendered":"Millions of Americans have high cholesterol, which increases their risk of heart attack and stroke. Heart health experts&hellip;\n","protected":false},"author":2,"featured_media":256464,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4318],"tags":[105,4434,16,15],"class_list":{"0":"post-256463","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-health","9":"tag-nutrition","10":"tag-uk","11":"tag-united-kingdom"},"share_on_mastodon":{"url":"","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/256463","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=256463"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/256463\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/256464"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=256463"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=256463"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=256463"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}