Elevated cholesterol levels are one of the significant risk factors for heart disease. But, here’s the good news! Simple lifestyle changes, such as adding heart-healthy foods to your diet, regular exercise, and other natural approaches, can help manage your cholesterol levels and support overall well-being.
In this blog, we’ll explore the evidence-based foods and home remedies that can help lower “bad” cholesterol (LDL) and boost “good” cholesterol (HDL).
What is Cholesterol?
Cholesterol is a waxy, fat-like substance produced by the liver that helps build healthy cells, hormones, and vitamin D. It travels through your blood in particles called lipoproteins—mainly LDL (low-density lipoprotein) and HDL (high-density lipoprotein). While HDL is considered “good” cholesterol as it helps remove excess cholesterol, excess LDL or “bad” cholesterol can build up in your artery walls, increasing the risk of atherosclerosis, heart disease, and stroke [2]. Managing cholesterol levels is essential for long-term heart health.
If you are concerned about your cholesterol levels, consult with a qualified healthcare provider for a diagnosis and personalized management plan.
Natural Approaches to Support Healthy Cholesterol
Numerous studies show that lowering LDL cholesterol levels can significantly reduce the risk of heart-related problems. For example, a study indicated that a substantial reduction in LDL levels from around 70 mg/dL to 31 mg/dL was associated with approximately a 20% lower risk of cardiovascular events like heart attack and stroke [1].
Here are a few evidence-based natural approaches to help manage cholesterol:
1) Increase Your Soluble Fibre Intake
Including dietary fibre, particularly soluble fibre, in daily meals supports a healthy diet and may help control cholesterol naturally.
Studies have shown that consuming more than 10 g of soluble fibre daily may lead to a decrease in LDL cholesterol levels, subsequently lowering the risk of heart disease [4]. Soluble fibre works by binding to cholesterol in the small intestine, preventing its absorption.
Familiar sources of soluble fibre:
- Fruits (apples, citrus fruits)
- Psyllium Husk (Isabgol)
- Oats and Barley
- Beans and Lentils
- Peas
2) Adopt a Heart-Healthy Plant-Focused Diet
Eating a plant-based diet can help manage cholesterol naturally. This dietary pattern focuses on consuming many fruits, vegetables, nuts, and whole grains. It positively impacts LDL cholesterol by being naturally lower in saturated fat and high in beneficial fibre and plant sterols [5].
Examples of heart-healthy plant foods:
- Legumes and Beans
- Leafy and Cruciferous vegetables
- Seeds (flax, chia)
- Whole grains (Quinoa, Brown Rice)
- Nut butter and vegetable oils (in moderation)
3) Incorporate Regular Exercise
Moderate-to-high-intensity aerobic exercise can help lower LDL cholesterol. Crucially, it can also significantly increase HDL cholesterol levels, which helps in the reverse transport of cholesterol from the body [6].
Examples of aerobic exercise:
- Brisk Walking
- Jogging or Biking
- Swimming
- Jumping rope
- Playing sports like tennis
4) Increase Omega-3 Fatty Acids Intake
Triglycerides, a type of fat in the blood, can pose a risk of heart disease. Omega-3 fatty acids are well-known for their significant positive impact on lowering triglyceride levels in the bloodstream and improving cardiovascular health [7].
- Omega-3-rich foods:
- Fatty fish (Salmon, Mackerel, Herring, Anchovies)
- Flaxseeds, Chia seeds, and Walnuts
- Plant oils (Flaxseed oil)
5) Manage Body Weight
Obesity is linked to an increased risk of developing high cholesterol [8]. However, even a modest weight reduction (e.g., 5-10% of body weight) can significantly impact your cholesterol profile and overall cardiovascular risk [9].
6) Reassess Alcohol Intake
The current medical consensus is that no level of alcohol consumption is considered safe for health. While moderate intake might slightly raise HDL, its overall detrimental effects on the liver, blood pressure, and other health markers outweigh any potential minor benefit on cholesterol [3]. It is safest to limit or avoid alcohol completely.
7) Stop Smoking
Smoking severely harms cardiovascular health, often by reducing protective HDL cholesterol levels and damaging the walls of blood vessels, which facilitates LDL cholesterol buildup [10]. Quitting smoking is one of the most effective steps you can take for your heart health.
Options that help in quitting smoking:
- Nicotine Replacement Therapy
- Medication (as prescribed by a doctor)
- Counselling and behavioural therapy
- Quitlines and online support groups
8) Manage Stress Levels
Studies suggest that chronic, heightened stress levels may lead to higher levels of LDL and triglycerides, possibly by triggering hormonal changes that affect fat metabolism [11]. Integrating stress management techniques is a key component of a heart-healthy lifestyle.
Easy and helpful ways to decrease stress:
- Prioritize a balanced diet and regular meals.
- Utilize relaxation techniques (e.g., deep breathing, meditation).
- Ensure adequate and consistent sleep (7-9 hours).
- Stay physically active.
- Practise mindfulness or yoga.
9) Discuss Supplements with Your Doctor
Certain dietary supplements, when used under the guidance of a healthcare professional, may help support healthy cholesterol levels. Supplements are intended to amplify the effects of a healthy diet and regular exercise, not replace them.
Common supplements that have been studied for cholesterol support:
- Plant Sterols and Stanols (found in fortified foods)
- Psyllium (a form of soluble fibre)
- Garlic Extract (may offer a mild reduction in LDL) [12]
- Red Yeast Rice (contains monacolins, which should be used with caution and only under medical supervision) [13]
10) Drink Green Tea
Numerous studies suggest that regular consumption of green tea may contribute to a modest reduction in LDL and total cholesterol levels [14]. This effect is attributed to the presence of catechins, a type of flavonoid antioxidant that may inhibit cholesterol production and absorption in the body.
Key Foods That May Lower Cholesterol
Incorporating specific foods into your diet is a cornerstone of a natural cholesterol management plan.
1. Amla (Indian Gooseberry) Juice
Consuming Amla may help in managing blood lipid levels. Ayurvedic texts traditionally value Amla (Amalaki) for its ‘Rasayana’ (rejuvenating) and cardiotonic properties. It is abundant in Vitamin C and antioxidants, which support the health of blood vessel walls [15].
2. Garlic
Research indicates that regular consumption of raw or cooked garlic can positively affect heart health. Studies have shown garlic may offer a mild reduction in total and LDL cholesterol levels [12]. Due to its blood-thinning properties, discuss garlic consumption with your doctor, especially if you are on medication.
3. Coriander Seeds Water
In traditional systems like Ayurveda, Coriander (Dhanyaka) is used to support digestive and metabolic health. Some animal and in-vitro studies suggest that compounds in coriander seeds may help modulate lipid metabolism, potentially benefiting heart health by reducing LDL cholesterol [16].
4. Fatty Fish
As mentioned above, fatty fish are rich in Omega-3 fatty acids, which efficiently lower blood triglyceride levels and blood pressure, and reduce the risk of blood clot formation [7]. Studies consistently reveal that Omega-3 fatty acids reduce the risk of sudden death for individuals with prior heart issues [7].
5. Flaxseeds
Including ground flaxseeds in your daily diet can positively impact your cardiovascular health. Research suggests that flaxseed consumption, rich in both soluble fibre and alpha-linolenic acid (ALA), can aid in the prevention of cholesterol build-up in the arteries and reduce inflammatory markers [17].
6. Nuts (Tree Nuts and Peanuts)
Incorporating tree nuts, including almonds and walnuts, into your diet can positively impact your cholesterol profile. Regular consumption of nuts (about one small handful per day) has been consistently linked to lower LDL and total cholesterol levels [18]. Walnuts, specifically, may reduce the risk of heart-related issues for individuals with a history of heart attacks [19]. Remember that nuts are calorie-dense and should be consumed in limited, measured amounts.
7. Legumes
Legumes (beans, peas, lentils) are known to positively impact blood cholesterol levels. The high soluble and insoluble fibre content in legumes plays a crucial role in reducing cholesterol absorption in the gut. Additionally, these fibres act as prebiotics, promoting the growth of healthy gut bacteria, which can indirectly influence cardiovascular health [20].
8. Dark Chocolate
Ongoing studies suggest that polyphenols in dark chocolate (with a high cocoa content, e.g., 70% or more) may offer numerous health advantages, including improving blood flow, enhancing memory, and potentially offering a small, favourable change in LDL and HDL cholesterol levels [21]. It should be consumed in moderation due to its calorie and fat content.
9. Brussels Sprouts and Kale
Vegetables like Brussels Sprouts and Kale, rich in soluble fibre and antioxidants like lutein, work by inhibiting cholesterol absorption and protecting blood vessel walls. Regular consumption of a wide variety of vegetables supports overall cardiovascular health [22].
10. Avocado
Avocados are an excellent source of monounsaturated fats, a type of fat that promotes good heart health by helping to lower LDL cholesterol when used to replace saturated fats in the diet [23].
Takeaway
Aim for at least 150 minutes of moderate-intensity aerobic activity per week (e.g., 30 minutes, five days a week) to lower cholesterol naturally, and prioritize a heart-healthy diet that incorporates the fibre-rich foods and home remedies mentioned above. Natural and lifestyle changes require consistency and time to show results. If your cholesterol remains elevated or you have existing heart conditions, it is imperative to consult a licensed doctor or cardiologist for personalized medical advice and treatment.
Frequently Asked Questions (FAQs)
What quickly reduces cholesterol?
There is no quick fix for significantly reducing cholesterol; it is a long-term process. Eating foods rich in omega-3 fatty acids and soluble fibre, along with consistent regular exercise and weight management, forms the foundation for lowering cholesterol over time.
What drink reduces cholesterol?
Green tea may offer a modest reduction in LDL cholesterol due to its antioxidant catechins. Other drinks like freshly squeezed citrus juices and hibiscus tea may also support healthy cholesterol levels.
Do bananas lower cholesterol?
While bananas are nutritious, they don’t directly impact lowering cholesterol levels. However, they are a great source of potassium and dietary fibre, which are beneficial for overall heart health and blood pressure management.
How many almonds should I eat to lower cholesterol?
Consuming a small handful of almonds (about 1 ounce or 20-25 nuts) per day may improve cholesterol levels due to their heart-healthy monounsaturated fats and other beneficial nutrients [18].
How do you eat garlic for cholesterol?
Consuming 1/2 to 1 clove of raw or lightly cooked garlic regularly as part of a healthy diet can positively impact cholesterol levels. Chopping or crushing the garlic and letting it sit for a few minutes before cooking enhances the formation of beneficial compounds [12].
What is the average healthy cholesterol level?
A desirable total cholesterol level is generally below 200 mg/dL. However, a healthcare professional assesses the risk based on the breakdown: LDL (aiming for <100 mg/dL), HDL (aiming for >40-60 mg/dL), and triglycerides (aiming for <150 mg/dL) [2]. It’s essential to discuss your specific targets with your doctor.
Can you reduce cholesterol completely?
While it may not be viable for everyone to eliminate high cholesterol, a healthy lifestyle can significantly reduce cholesterol levels and minimize the risk of cardiovascular diseases. In many cases, medication is necessary alongside lifestyle changes to reach target levels.
IMPORTANT HEALTH DISCLAIMER
The content provided in this article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before starting any new diet, exercise regimen, or supplement, or if you have any questions regarding a medical condition. The mention of Ayurvedic principles and home remedies is for informational context and should be discussed with your primary care provider.
References
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