What is cholesterol?

Your body needs some cholesterol to work properly. But if you have too much in your blood, it can
stick to the walls of your arteries and narrow or even block them. This puts you at risk for coronary
artery disease and other heart diseases.
Cholesterol travels through the blood on proteins called lipoproteins. One type, LDL, is sometimes
called the "bad" cholesterol. A high LDL level leads to a buildup of cholesterol in your arteries.
Another type, HDL, is sometimes called the "good" cholesterol. It carries cholesterol from other
parts of your body back to your liver. Then your liver removes the cholesterol from your body.
There are steps that you can take to lower your LDL (bad) cholesterol and raise your HDL (good)
cholesterol. By keeping your cholesterol levels in range, you can lower your risk of heart diseases.
What are the treatments for high cholesterol?
The main treatments for high cholesterol are lifestyle changes and medicines.
Lifestyle changes to lower cholesterol
Heart-healthy lifestyle changes that can help you lower or control your cholesterol include:
 Heart-healthy eating. A heart-healthy eating plan limits the amount of saturated and trans
fats that you eat. It recommends that you eat and drink only enough calories to stay at a
healthy weight and avoid weight gain. It encourages you to choose a variety of nutritious
foods, including fruits, vegetables, whole grains, and lean meats. Examples of eating plans
that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and
the DASH eating plan.
 Weight Management. If you are overweight, losing weight can help lower your LDL (bad)
cholesterol. This is especially important for people with metabolic syndrome. Metabolic
syndrome is a group of risk factors that includes high triglyceride levels, low HDL (good)
cholesterol levels, and being overweight with a large waist measurement (more than 40
inches for men and more than 35 inches for women).
 Physical Activity. Everyone should get regular physical activity (30 minutes on most, if not
all, days).
 Managing stress. Research has shown that chronic stress can sometimes raise your LDL
cholesterol and lower your HDL cholesterol.
 Quitting smoking. Quitting smoking can raise your HDL cholesterol. Since HDL helps to
remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL
cholesterol.
Medicines to lower cholesterol
For some people, making lifestyle changes alone does not their lower cholesterol enough. They
may also need to take medicines. There are several types of cholesterol-lowering drugs available.
They work in different ways and can have different side effects. Talk to your health care provider
about which medicine is right for you.
Even if you take medicines to lower your cholesterol, you still need to continue with lifestyle
changes.
Lipoprotein apheresis to lower cholesterol
Familial hypercholesterolemia (FH) is an inherited form of high cholesterol. Some people who
have FH may get a treatment called lipoprotein apheresis. This treatment uses a filtering machine
to remove LDL cholesterol from the blood. Then the machine returns the rest of the blood back to
the person.
Supplements to lower cholesterol
Some companies sell supplements that they say can lower cholesterol. Researchers have studied
many of these supplements, including red yeast rice, flaxseed, and garlic. At this time, there isn't
conclusive evidence that any of them are effective in lowering cholesterol levels. Also,
supplements may cause side effects and interactions with medicines. Always check with your
health care provider before you take any supplements.

How is cholesterol measured?

Cholesterol is measured using a blood test called a ‘lipid profile’. This measures total cholesterol,
HDL cholesterol and LDL cholesterol, as well as triglycerides — another type of fat in the blood.
You will normally be asked to fast (not eat anything) and only drink water for about 10 hours
before the test.
How often should I have my cholesterol tested?
Adults should have their blood lipids measured every 5 years, starting at 45 years. Aboriginal and
Torres Strait Islander people should start lipid blood tests at 35, because on average heart and
blood vessel disease — such as heart attacks and stroke — happen 10 to 20 years earlier in
Indigenous people.
All Australians in these age groups are eligible for a regular 20-minute heart health check with
their doctor. This checks your blood pressure, cholesterol and blood sugar levels. Your doctor can
then assess your risk of having a heart attack or stroke in the next 5 years.
What are the risks linked to high cholesterol?
Too much LDL (bad) cholesterol in the blood can increase your risk of heart and blood vessel
disease (cardiovascular disease).
The excess LDL cholesterol leads to fatty deposits called plaque forming in the artery walls. Over
time, the plaque causes narrowing and hardening of the arteries (known as atherosclerosis).
This can lead to:
 Angina — when plaque builds up in the major arteries that supply your heart, known as the
coronary arteries, they become narrower and are partially blocked, reducing blood flow and
oxygen supply to the heart. This may cause shortness of breath and chest pain.
 Heart attack — if a plaque in a coronary artery bursts (ruptures), a clot may form and block
the supply of blood to the heart, starving it of oxygen.
 Stroke — if the blood vessels that supply the brain become narrower or blocked by plaque,
blood supply to the brain can be severely reduced or cut off, causing a stroke. Strokes can
also be caused when a clot from another part of the body travels through the blood and
lodges in an artery in the brain.
 Peripheral vascular disease — this usually affects the arteries that supply the legs and feet,
causing leg pain when walking (known as intermittent claudication), and even pain when
resting, when the circulation is more badly affected
A high level of HDL cholesterol is good because HDL cholesterol helps remove other forms of
cholesterol from the blood, taking them back to the liver — where they're removed from the blood
and passed out of the body.

11 foods that lower cholesterol

Foods that make up a low cholesterol diet can help reduce high levels
Changing what foods you eat can lower your cholesterol and improve the armada of fats floating
through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle
that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol
diet.
Add these foods to lower LDL cholesterol
Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds
cholesterol and its precursors in the digestive system and drags them out of the body before they
get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some
contain plant sterols and stanols, which block the body from absorbing cholesterol.
1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-
based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a
banana or some strawberries for another half-gram. Current nutrition guidelines recommend
 getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.
(The average American gets about half that amount.)
2. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help
lower the risk of heart disease, mainly via the soluble fiber they deliver.
3. Beans. Beans are especially rich in soluble fiber. They also take a while for the body to digest,
meaning you feel full for longer after a meal. That's one reason beans are a useful food for
folks trying to lose weight. With so many choices — from navy and kidney beans to lentils,
garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a
very versatile food.
4. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber.
5. Nuts. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good
for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts
have additional nutrients that protect the heart in other ways.
6. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in
place of butter, lard, or shortening when cooking or at the table helps lower LDL.
7. Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber
that lowers LDL.
8. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the
body's ability to absorb cholesterol from food. Companies are adding them to foods ranging
from margarine and granola bars to orange juice and chocolate. They're also available as
supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by
about 10%.
9. Soy. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a
powerful way to lower cholesterol. Analyses show that the effect is more modest — consuming
25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by
5% to 6%.
10.Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat,
which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-
3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the
onset of abnormal heart rhythms.
11.Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two
teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives,
provide about 4 grams of soluble fiber.
Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It
means expanding the variety of foods you usually put in your shopping cart and getting used to
new textures and flavors. But it's a "natural" way to lower cholesterol, and it avoids the risk of
muscle problems and other side effects that plague some people who take statins.
Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in
ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible
and responsive. It's good for bones and digestive health, for vision and mental health.
Get Moving
“Exercising at least 21/2 hours a week is enough to raise HDL and improve LDL and triglycerides,”
says Sarah Samaan, MD, a cardiologist in Plano, TX. If you haven’t been active, start slowly -- even
10-minute blocks of activity count. Choose an exercise you enjoy. And buddy up: An exercise partner
can help keep you on track.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from
absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a
drop in their LDL. Eating more fiber also makes you feel full, so you won’t crave snacks as much. But
beware: Too much fiber at one time can cause abdominal cramps or bloating. Increase your intake
slowly.
Go Fish
Try to eat it two to four times a week. “Not only are the omega-3 fats in fish heart-healthy, but
replacing red meat with fish will lower your cholesterol by reducing your exposure to saturated fats,
which are abundant in red meat,” Samaan says. The catch? Some types, like shark, swordfish, and
king mackerel, are high in mercury. That can increase your risk for heart disease. Instead, choose wild
salmon, sardines, and bluefin tuna. Omega 3 vs omega 6: What's the difference?
Opt for Olive Oil
“Substituting olive oil for butter may reduce LDL cholesterol by as much as 15%, which is similar to the
effect of a low dose of medication,” Samaan says. The “good” fats in olive oil benefit your heart.
Choose extra-virgin olive oil. It’s less processed and contains more antioxidants, which help prevent
disease.
Go Nuts
Most types can lower LDL. The reason: They contain sterols, which, like fiber, keep the body from
absorbing cholesterol, Steinbaum says. Just don’t go overboard: Nuts are high in calories (an ounce
of almonds packs 164!).
Chill Out
Did you know that when you’re stressed, your cholesterol can go through the roof? Relax. Get lost in a
good book, meet a friend for coffee, or take to your yoga mat. It’ll help keep your cholesterol in check.

Spice It Up
If you don’t already dust your cappuccino with cinnamon or shake pepper on your pasta, listen up:
Spices like garlic, curcumin, ginger, black pepper, coriander, and cinnamon do more than flavor your
food, they can also improve cholesterol. Research shows that eating a half to one clove of garlic each
day could lower cholesterol up to 9%. Bonus: Adding extra seasoning to your food also reduces your
appetite, so it’s easier to drop excess pounds, Steinbaum says.

How do I know if I have high cholesterol?

Many Australians don't know they have high cholesterol, because there are no symptoms. High
cholesterol can only be detected through a blood test.
Some people have a condition called familial hypercholesterolaemia — where a genetic problem
leads to high cholesterol. About one in 500 Australians has this condition and many don’t know
they have it. If you have a family history of high cholesterol or of heart disease at a young age, ask
your doctor about your risk.

How can I lower my cholesterol by making lifestyle changes?

You can lower your cholesterol levels by making lifestyle changes, and through taking medicines if
that's what your doctor advises. Some people will only need to improve their lifestyle and diet to
get their cholesterol to a safe level. Others may need to take cholesterol-lowering medicines, as
well.
Reduce your intake of saturated and trans fats
Adopt and follow a healthy diet that’s low in saturated and trans fats. A diet high in these fats can
raise levels of LDL cholesterol in the blood.
Saturated fat is usually solid at room temperature. It’s found in animal products such as meat
and dairy, but also in palm oil, coconut oil and full-cream milk. Read more about saturated fat-rich
foods here.
Trans fats (or, trans fatty acids) are found in store-bought baked goods, snack foods and deep-
fried foods. There is strong evidence that trans fats increase levels of LDL cholesterol in the blood,
while decreasing levels of HDL (good) cholesterol.
Some foods contain cholesterol (known as ‘dietary cholesterol’). Foods that contain cholesterol
include liver, pate, kidneys, prawns and egg yolks. These types of food are not usually eaten in
large quantities, so it’s OK to include them in your diet in small amounts.
Foods that contain saturated fats have a greater effect on blood cholesterol levels than foods that
contain dietary cholesterol.
Replace saturated fats with healthier fats
Replacing foods that contain mainly saturated fats with foods that contain unsaturated fats — such
as polyunsaturated and monounsaturated fats — will help reduce your cholesterol level.
For example, instead of butter and cream in cooking, use olive oil, nut butters or avocado.
Healthy unsaturated fats are found in:
 nuts (such as almonds and walnuts)
 olives
 oily fish (for example, salmon and sardines)
 avocado
 seeds (flaxseeds, sunflower seeds, chia seeds)
 oils made from plants and seeds (olive oil, peanut oil, canola oil, soybean oil)
Eat more soluble fibre
Soluble fibre can reduce the absorption of cholesterol into your blood and it slows down digestion,
making you feel fuller for longer. Foods that are high in soluble fibre include:
 oats
 lentils, peas and beans
 psyllium
 barley
 fruits and vegetables (such as apples and carrots)
Consume plant sterols
Plant sterols are compounds that can lower LDL cholesterol. They occur naturally in plants, fruits,
vegetables, nuts and grains and are added to some packaged foods, such as table spreads,
cereals, low-fat yoghurt and low-fat milk.
Plant sterols that occur naturally in foods are only present in small amounts, compared with plant
sterols that are added to foods. Consuming 2 to 3 grams of certain plant sterol-enriched foods
daily has been shown to lower LDL cholesterol by around 10%.
Adding plant sterol-enriched foods to your diet is the most effective dietary change you can make
to reduce your LDL cholesterol. However they’re not recommended for pregnant or breastfeeding
women.
Increase your physical activity
Physical activity increases levels of HDL cholesterol — the ‘good’ cholesterol that removes LDL
cholesterol from the blood. Vigorous aerobic exercise is best.
If you haven’t been exercising much lately, gradually build up to the recommended amount of
physical activity:
 People aged 18-64 years should do 30 to 60 minutes of moderate-intensity physical activity
on most days of the week.
 People aged 65 years and over should aim for a total of 30 minutes of moderate physical
activity on most days (10 minutes at a time, for example, is OK).
Moderate-intensity exercise is a level that increases your heart rate and breathing but allows you
to keep talking. Vigorous intensity exercise makes your heart rate higher and makes you breathe
more heavily.
Resistance training (using weights, resistance bands or your own body weight) and muscle-toning
exercises can increase HDL cholesterol. Aim to do this twice a week.
Reduce your weight if overweight
If you are obese or overweight, losing weight can help reduce your levels of LDL cholesterol and
triglycerides, while increasing your levels of HDL cholesterol.
Limit your alcohol intake
Alcohol can increase your levels of triglycerides. Along with LDL cholesterol, high levels of
triglycerides raise your risk of heart disease.
Excess alcohol consumption also increases blood pressure and can lead to obesity (due to the
kilojoules in alcohol) — both additional risk factors for heart disease.
To reduce the risk of heart disease and other risks from alcohol, limit your intake to no more than
10 standard drinks per week and no more than 4 drinks per day.
Quit smoking
Smoking reduces HDL cholesterol and speeds up the rate at which fatty plaques form in the walls
of your arteries. It also makes your blood more likely to clot. These factors increase your risk of
heart attack and stroke. Stopping smoking is one of the best ways to improve your heart and blood
vessel health.
Your doctor can help you quit smoking. You can also call the Quitline on 13 7848 to talk to a
counsellor, or use its online chat service. Aboriginal Quitline can also support Aboriginal and
Torres Strait Islander people who smoke.
How can I lower my cholesterol with medicines?
As well as making lifestyle changes, some people will need to take cholesterol-lowering medicines
to reduce their risk of heart and blood vessel disease, known as cardiovascular disease. The
medicines most commonly used are called statins.
Your doctor will consider all your risk factors for cardiovascular disease before suggesting
medication — not just your cholesterol and lipid results. If you’ve already had a heart attack or
stroke, taking statins can substantially lower your risk of having another one.
Statins work by slowing the amount of cholesterol made in your liver. In response, your liver uses
the cholesterol already in your blood to make up for the deficit. This lowers the level of LDL
cholesterol in your blood.
If statins alone do not lower your cholesterol enough, you may need additional medicines.
Contact your doctor if your medicines are causing any side effects.

How to lower cholesterol naturally: 10 things you can do every day

8 min read
by HealthPartners
Your body needs cholesterol. Cholesterol plays a vital role in your ability to build healthy cells, and
your body simply couldn’t function without it. But as you’ve probably heard, not all cholesterol is
the same.
LDL – or “bad cholesterol” – can make plaque in your arteries, putting you at risk for hardened
arteries (atherosclerosis), heart disease, vascular issues and more. On the other hand, HDL –
“good cholesterol” – actually helps remove that bad cholesterol from your bloodstream.
If you have high cholesterol levels, it usually means you have too much LDL and not enough
HDL. High cholesterol levels affect around one in every three Americans. But there are changes
you can make today to help lower your LDL and increase your HDL.
Here are 10 things you can do to lower cholesterol without medication, including foods that lower
cholesterol, light exercise ideas and more.
1. Read those nutrition labels to avoid trans fats
You’ve probably heard this advice over and over again because it’s one of the easiest things you
can do to help control your diet: Read nutrition labels.
Aside from telling you about how to eat a heart-healthy diet, nutrition labels can also help you
avoid one of the worst ingredients for your cholesterol levels: trans fats.
Trans fats, also known as “hydrogenated oils” or “partially hydrogenated vegetable oil”, are sneaky
ingredients that may be good for food manufacturers, but they’re not so good for you.
Trans fats help make products last longer so they can ship and store easier. They’re common in
many processed foods, and they’re also present in many baked goods that use margarine or
shortening. Unfortunately, they also contribute to raising bad LDL cholesterol levels – while
reducing good HDL cholesterol levels.
So if you really want to lower your cholesterol, read labels and try to avoid trans fats whenever you
can. They’re some of the biggest offenders when it comes to high cholesterol, and cutting them
out of your diet can be a great move.
2. Choose meats with fewer saturated fats like fish or chicken
Pantry running low? Refrigerator looking a bit emptier than usual? Before you head out to the
supermarket to restock, take a moment to review your shopping list and see if there’s a chance to
make some easy protein switches.
For starters, go easy on red meats. Many red meats are high in saturated fats, which can raise
bad LDL cholesterol levels. For healthier alternatives, choose skinless chicken or skinless turkey
more often, and avoid processed meats. You can also try working more fish into your diet.
Fish are low in saturated fats and many also contain omega-3 fatty acids, which benefit your heart
health and can boost your good HDL cholesterol levels. Here are some examples of the kinds of
fish you can eat on a weekly or monthly basis.
 Oily fish like Atlantic- or Pacific-caught salmon, Atlantic mackerel or tilapia can be eaten two
times per week. Shellfish like shrimp and crab, and cod can also be eaten that often.
 Lake herring (that good old Minnesota staple), halibut or canned light tuna can be eaten
once a week.
 Trout (a beloved Minnesota and Wisconsin lake fish), grouper or tuna steaks or fillets can
be eaten once per month.
All that said, steak and hamburger can be hard to resist. When you’re grilling out, choose leaner
cuts of meat. Like anything, it’s OK to have some saturated fats in your diet. You just need to eat
them in moderation.
3. Get more soluble fiber with whole-grain bread, kidney beans, quinoa and more
You probably know fiber as something that can help you with your digestive health. This is true,
but if you thought fiber was only for digestion, think again: It can also help build your
cardiovascular health.
A low-cholesterol food list is rich in soluble fiber. Soluble fiber grabs cholesterol in your gut (before
it gets into your bloodstream) and helps lower bad LDL cholesterol levels.
Foods rich in soluble fiber include:
 Oats
 Barley
 Quinoa
 Whole-grain bread
 Kidney beans
 Lentils
 Chickpeas
Build more of these types of foods into your diet. Try oatmeal and whole-grain toast for breakfast,
curried lentils for lunch, or turkey chili with kidney beans for dinner.
But one thing that’s important to remember here is that not all “good” foods are created equal.
Generally, the more processed a grain or bean, the less likely it is to have healthy benefits and
nutritional value.
Whenever you can, try to stock up on fresh ingredients.
4. To boost unsaturated fats and fiber, snack on avocados, strawberries, peas or walnuts
There’s nothing wrong with grabbing a snack between meals to boost your energy or settle the
rumbling in your stomach that your coworker just overheard. But common snack foods like chips,
microwavable popcorn, cookies, pastries or crackers are high in trans and saturated fats.
On the other hand, snacking on fruits, vegetables and nuts not only can help you avoid bad fats,
but also get good fats and fiber.
Raw nuts are high in unsaturated fats – which are the best kind of fats. They raise your good HDL
cholesterol levels and lower your bad LDL cholesterol levels. Other examples of foods high in
unsaturated fat include avocados and olives.
Nuts – along with many fruits and veggies – can also be great sources of soluble fiber. Adding as
many of these foods as you can to your diet can be a double-dose of cholesterol-reducing impact.
Not sure where to start? Here are some suggestions:
 Avocados
 Apples
 Strawberries
 Blueberries
 Oranges
 Grapes
 Olives
 Peas
  Broccoli
 Carrots
 Okra
 Eggplant
 Walnuts
 Peanuts
 Almonds
 Cashews
 Pistachios
As with meats and whole grains, remember that more processing means less benefit. For
example, you won’t get as much value from applesauce as you will from eating a whole apple. So,
if you’re able to, try to get raw fruits, veggies and nuts (unsalted if you can).
5. Embrace low-fat milk, cheese and yogurts
Choosing to lower your cholesterol doesn’t mean you have to give up everything you enjoy – it’s
simply about making smarter choices. When it comes to dairy, this is a big area where picking a
healthier alternative can be an easy win.
For items like cheese, milk, cream and yogurt, use low-fat dairy products instead of the regular
versions. If you’re feeling experimental, try soy milk, too. Who knows? It could become your next
craving.
Making these changes is helpful because full-fat dairy products contain saturated fat as well as
cholesterol. By picking a low-fat (or non-fat) version, you’re building healthier levels of cholesterol
in your bloodstream.
6. Prepare your food a little differently
It’s not only what you eat – it’s how you eat it. Just as you can change what you buy in the grocery
store, you can also choose healthier ways to make your food that help lower your cholesterol
naturally. For example:
 Trim fat and remove the skin (either before cooking or before eating) when cooking
meat or fish. This helps you get the protein while reducing fat intake.
 Focus on boiling, broiling, baking, poaching or grilling. These are better methods of
preparation than deep frying or breading, which can bring in extra fat.
7. Substitute healthy oils in place of butter and margarine
Of course, it’s not always realistic to avoid fats when you’re whipping up a tasty meal.
When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid
fats like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are
high in unsaturated fats, which – remember – are better for you. The American Heart Association
(AHA) recommends using oils that have less than 4 grams of saturated fat per tablespoon (and no
trans fats).
Many times, it’s easy to swap a solid fat to a healthier one. Try using olive oil, sunflower oil or
grapeseed oil in place of a solid fat.
For example, if you’d rather use olive oil than butter, substitute ¾ the amount of butter in a recipe
with olive oil. You might also bring out some new, surprising, subtle flavors, too.
8. Try having one vegetarian meal every week
Don’t let the word “vegetarian” scare you. By choosing a smartly prepared vegetarian meal, you’re
hitting multiple cholesterol-lowering goals at the same time, like eating healthier fats and getting
more soluble fiber. Plus, many vegetarian meals are just as flavorful and filling as their meaty
cousins.
Here’s one idea for a low-cholesterol recipe: Try a freshly prepared salad with a sesame
vinaigrette and some grilled, spiced tofu. For dessert, add some fresh blueberries, strawberries
and oats to low-fat vanilla yogurt.
The key here is to build up a routine, like making every Tuesday night vegetarian night. Once that
becomes the norm, try expanding to different nights, or add a weekly vegetarian lunch, too. You
can also be “flexitarian” by just eating smaller portions of meat. Over time, these modifications can
really add up and pay off.
9. Work in some more movement to your daily tasks
By keeping your body moving, you’re helping it do what it was meant to do – which can result in
all-around health-enhancing perks. This includes raising good HDL cholesterol, managing blood
pressure levels and many other heart-healthy benefits.
Do you need to start running every day? Do you need to join a gym or buy a bunch of home
fitness equipment? If you want to, go ahead! But there are many other choices, and finding a
routine that works for you is what’s most important. After all, the best exercise for heart health, is
the one that you’ll stick with.
Ideally, you want to aim for at least 2.5 hours (150 minutes) of moderate physical activity every
week. You can break that up however you like. You might focus on doing something every day, or
you could dedicate yourself to just a few days per week. The key is to just get started.
For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog
every day? Go a little farther than usual, or walk at a faster pace. Need to go shopping? Park
farther away than you normally do. Catching up on your favorite TV series? Try stretching,
dumbbells or kettlebells while you’re watching rather than just sitting on the couch. Also look for
chances to bring motion into your daily life, such as walking while you talk on the phone.
If you’re feeling good, work up to more intense physical activity, like lap swimming, jogging or hot
yoga. Don’t overexert yourself, but remember that regular and consistent exercise has benefits
beyond managing your cholesterol. It also helps reduce blood pressure and builds your overall
physical, mental and emotional well-being.
Even if you just go a little farther or a little faster than you usually do, that extra activity will be a big
step in the right direction for your health.
10. Work with your doctor on a lower cholesterol plan (especially if you’re overweight or
you smoke)
Lowering your cholesterol doesn’t mean going it alone. Your primary care doctor is a helpful
partner along your journey.
Your doctor can work with you to create an action plan just for you – one that combines diet,
exercise and other lifestyle changes to help you lower and manage your cholesterol.
For example, losing weight and quitting smoking can be big helpers for lowering cholesterol.
Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your
bad LDL cholesterol levels significantly.
But these two tasks aren’t easy. Fortunately, your primary care doctor can be a great resource to
help you get started and find practical ways to stick with it. Plus, help with quitting smoking and
losing weight may already be covered if you have health insurance.
Whether you want to quit smoking, lose weight or just learn more about how your personal health
would benefit from lower cholesterol levels, regular check-ins with your doctor are key. They can
also perform cholesterol tests – the only way to actually measure cholesterol – to check your
progress and help you make adjustments based on the results.
You can begin lowering cholesterol naturally today
By making changes to your diet, getting some more exercise, quitting smoking, losing weight (if
you need to) and connecting with your doctor, you’ll be well on your way to better cardiovascular
health that has a lasting effect.
Sound like a lot to take on? Don’t be intimidated. Bringing down your high cholesterol doesn’t have
to mean changing your life completely. Rather, start with changing your mindset. Instead of
moving away from things, you’re moving toward new habits that will help you create a healthier
and more enjoyable future.
Now is always the right time to start taking care of your heart health. If you need a little support,
lean on friends and family. And don’t forget: Your doctor is always there for you with advice,
motivation and encouragement so you can reach your goals and live healthier.

How to lower your cholesterol without drugs

You can begin to reduce your "bad" LDL cholesterol naturally by making a few simple
changes in your diet.
If your cholesterol is creeping upward, your doctor has probably told you that diet and exercise—
the traditional cornerstones of heart health—could help to bring it down. And if you'd prefer to
make just one change at a time to lower your cholesterol naturally, you might want to begin with
your diet. A major analysis of several controlled trials involving hundreds of men and women found
that dietary changes reduced LDL and total cholesterol while exercise alone had no effect on
either. (However, adding aerobic exercise did enhance the lipid-lowering effects of a heart-healthy
diet.)
The people in the studies followed a variety of diets, from Mediterranean to low-fat to low-calorie.
However, the most effective diets substituted foods with the power to lower cholesterol for those
that boost cholesterol. According to Kathy McManus, director of the Department of Nutrition at
Brigham and Women's Hospital, eating with your LDL in mind doesn't have to be an exercise in
self-deprivation. While you may have to say goodbye to a few snacks and fast foods, you can
replace them with others that are equally satisfying. "You don't have to follow an all-or-nothing
approach. It's really a matter of common sense," she says. She suggests a few ways to start
getting your cholesterol under control and keep it normal.

Top 5 lifestyle changes to improve your cholesterol

Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering
power of medications.
By Mayo Clinic Staff
High cholesterol increases your risk of heart disease and heart attacks. Medications can help
improve your cholesterol. But if you'd rather first make lifestyle changes to improve your
cholesterol, try these five healthy changes.
If you already take medications, these changes can improve their cholesterol-lowering effect.
1. Eat heart-healthy foods
A few changes in your diet can reduce cholesterol and improve your heart health:
 Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy
products, raise your total cholesterol. Decreasing your consumption of saturated fats
can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.
 Eliminate trans fats. Trans fats, sometimes listed on food labels as "partially
hydrogenated vegetable oil," are often used in margarines and store-bought cookies,
crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug
Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1,
2021.
 Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't
affect LDL cholesterol. But they have other heart-healthy benefits, including reducing
blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring,
walnuts and flaxseeds.
 Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your
bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels
sprouts, apples and pears.
  Add whey protein. Whey protein, which is found in dairy products, may account for
many of the health benefits attributed to dairy. Studies have shown that whey protein
given as a supplement lowers both LDL cholesterol and total cholesterol as well as
blood pressure.
2. Exercise on most days of the week and increase your physical activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density
lipoprotein (HDL) cholesterol, the "good" cholesterol. With your doctor's OK, work up to at least 30
minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a
week.
Adding physical activity, even in short intervals several times a day, can help you begin to lose
weight. Consider:
 Taking a brisk daily walk during your lunch hour
 Riding your bike to work
 Playing a favorite sport
To stay motivated, consider finding an exercise buddy or joining an exercise group.
3. Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
 Within 20 minutes of quitting, your blood pressure and heart rate recover from the
cigarette-induced spike
 Within three months of quitting, your blood circulation and lung function begin to improve
 Within a year of quitting, your risk of heart disease is half that of a smoker
4. Lose weight
Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you
drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep
track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such
as jelly beans.
Look for ways to incorporate more activity into your daily routine, such as using the stairs instead
of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to
increase standing activities, such as cooking or doing yardwork.
5. Drink alcohol only in moderation
Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits
aren't strong enough to recommend alcohol for anyone who doesn't already drink.
If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for
women of all ages and men older than age 65, and up to two drinks a day for men age 65 and
younger.
Too much alcohol can lead to serious health problems, including high blood pressure, heart failure
and strokes.
If lifestyle changes aren't enough …
Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor
recommends medication to help lower your cholesterol, take it as prescribed while continuing your
lifestyle changes. Lifestyle changes can help you keep your medication dose low.

The link between dietary and blood cholesterol

The liver produces as much cholesterol as your body needs. It packages cholesterol with fat in
what’s called very low-density lipoproteins (VLDL).
As VLDL delivers fat to cells throughout the body, it changes into the more dense LDL, which
carries cholesterol wherever it is needed.
The liver also releases HDL, which then carries unused cholesterol back to the liver. This process
is called reverse cholesterol transport, and it protects against clogged arteries and other types of
heart disease.
Some lipoproteins, especially LDL and VLDL, are prone to damage by free radicals in a process
called oxidation. Oxidized LDL (oxLDL) and VLDL (oxVLDL) are even more harmful to heart health
(3).
Although food companies often advertise products as being low in cholesterol, recent research
has shown that dietary cholesterol actually has only a small influence on the amount of cholesterol
in the body (4Trusted Source).
This is because the liver changes the amount of cholesterol it makes depending on how much you
eat. When your body absorbs more cholesterol from your diet, it makes less in the liver.
Current guidelines by leading U.S. health organizations for lowering risk of heart disease no longer
contain specific recommended levels for dietary cholesterol, including the:
 American Heart Association (AHA) (5Trusted Source)
 American College of Cardiology (ACC) (6Trusted Source)
 2020–2025 Dietary Guidelines for Americans (DGA) (7Trusted Source)
Beginning in its 2015–2020 guidelines and continuing in the current 2020–2025 guidelines, the
Dietary Guidelines Advisory Committee eliminated its previous recommended daily cholesterol
limit in favor of a new focus on dietary patterns rather than macronutrients. Its recommendations
are based on an extensive review of recent research (8Trusted Source).
The 2020 DGA recommends, for people 2 years old and over, to limit intake of saturated fat to less
than 10% of calories per day. They also recommend replacing saturated fats with unsaturated fats,
particularly polyunsaturated fats (8Trusted Source).
The guidelines do recommend moderating cholesterol consumption, but this is more to limit the
saturated fat that often accompanies cholesterol in foods than to limit intake of cholesterol itself
(9Trusted Source).
While dietary cholesterol may have little influence on your body’s cholesterol levels, other factors
in your life may, such as:
 family history
 smoking
 a sedentary lifestyle
 heavy alcohol consumption
Healthy lifestyle choices can help turn the tide by increasing the beneficial HDL and decreasing
the harmful LDL. Read on to learn about natural ways to improve your cholesterol levels.
1. Focus on monounsaturated fats
As opposed to saturated fats, unsaturated fats have at least one double chemical bond that
changes the way your body uses them. Monounsaturated fats have only one double bond.
Some recommend a low fat diet for weight loss, but research is mixed on its effectiveness in
controlling blood cholesterol.
One research report acknowledged that lower fat intake is an effective way to reduce blood
cholesterol levels. However, researchers were concerned over potential negative effects of low fat
diets, such as lowering HDL (good cholesterol) and increasing triglycerides (10Trusted Source).
In contrast, research has shown that a diet high in monounsaturated fats, such as
the Mediterranean diet, helps reduce levels of harmful LDL and increase levels of healthy HDL
(11Trusted Source).
Monounsaturated fats may also reduce the oxidation of cholesterol, according to research.
Oxidized cholesterol can react with free radicals and contribute to clogged arteries. This can lead
to atherosclerosis or heart disease (12)Trusted Source.
Overall, monounsaturated fats are healthy because they decrease harmful LDL cholesterol,
increase good HDL cholesterol and reduce harmful oxidation (13Trusted Source, 14).
Here are a few great sources of monounsaturated fats. Some are also good sources of
polyunsaturated fat:
 olive oil
 nuts, such as almonds, cashews, pecans, and macadamias
 canola oil
  avocados
 nut butters
 olives
SUMMARY
Monounsaturated fats like those in olive oil, canola oil, tree nuts, and avocados reduce LDL (bad)
cholesterol, increase HDL (good) cholesterol, and reduce the oxidation that contributes to clogged
arteries.
2. Use polyunsaturated fats, especially omega-3s
Polyunsaturated fats have multiple double bonds that make them behave differently in the body
than saturated fats. Research shows that polyunsaturated fats reduce LDL (bad) cholesterol and
decrease the risk of heart disease.
For example, one study replaced saturated fats in 115 adults’ diets with polyunsaturated fats for 8
weeks. By the end of the study, total and LDL (bad) cholesterol levels were reduced by about 10%
(15Trusted Source).
Polyunsaturated fats also may reduce the risk of metabolic syndrome and type 2 diabetes.
Another study changed the diets of 4,220 adults, replacing 5% of their calories from carbohydrates
with polyunsaturated fats. Their blood glucose and fasting insulin levels decreased, indicating a
decreased risk of type 2 diabetes (16Trusted Source).
Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. They’re found in
seafood and fish oil supplements. Especially high amounts occur in fatty fish like:
 salmon
 mackerel
 herring
 deep sea tuna like bluefin or albacore
 shellfish (to a lesser degree), including shrimp
Other sources of omega-3s include seeds and tree nuts, but not peanuts.
SUMMARY
All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes. Omega-3 fats are a
type of polyunsaturated fat with extra heart benefits.
3. Avoid trans fats
Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is
done to make the unsaturated fats in vegetable oils more stable.
The resulting trans fats are not fully saturated and are called partially hydrogenated oils (PHOs).
They are solid at room temperature, which gives more texture than unsaturated liquid oils to
products like spreads, pastries, and cookies. Their increased texture, as well as shelf stability, is
what makes trans fats so attractive to food companies.
But partially hydrogenated trans fats are handled differently in the body than other fats, and not in
a good way. Trans fats increase total cholesterol and LDL but decrease beneficial HDL (17Trusted
Source).
The Food and Drug Administration (FDA) banned artificial PHOs, better known as trans fats, in
processed foods in the United States as of 2018. The deadline was extended to January 1, 2020,
to allow products already produced to work through distribution (18Trusted Source).
The World Health Organization (WHO) made a global call for the elimination of industrially
produced trans fats from the global food supply by 2023 (19Trusted Source).
Foods that commonly contain trans fats include:
 margarine and shortening
 pastries and other baked goods
 some microwaveable popcorn
 fried fast foods
 some pizzas
 nondairy coffee creamer
A study of global health patterns found that consumption of excess trans fats, coupled with
insufficient polyunsaturated fats and excess saturated fats, are a significant cause of coronary
heart disease mortality globally (20Trusted Source).
In the United States, and in an increasing number of other countries, food companies are required
to list the amount of trans fats in their products on nutrition labels.
However, these labels can be misleading, because companies are allowed to round down when
the amount of trans fat per serving is less than 0.5 grams per serving. This means some foods
contain trans fats even though their labels say “0 grams of trans fat per serving.” (21Trusted
Source)
To avoid being misled, be sure to read the ingredients list in addition to the nutrition label. If a
product contains “partially hydrogenated” oil, it contains trans fats and should be avoided.
SUMMARY
Foods with “partially hydrogenated” oil in the ingredients contain trans fats and are harmful, even if
the label claims the product has “0 grams of trans fat per serving.”
4. Eat soluble fiber
Soluble fiber is a group of different compounds in plants that dissolve in water and that humans
can’t digest.
However, the beneficial bacteria that live in your intestines can digest soluble fiber. In fact, they
require it for their own nutrition. Research has shown that these good bacteria, also called
probiotics, can help reduce LDL levels (22Trusted Source).
A research review confirmed earlier findings that whole grains, which contain substantial amounts
of fiber, decrease both total cholesterol and LDL cholesterol levels compared with control groups.
The good news is that the whole grains were not shown to decrease levels of the good HDL
cholesterol (23Trusted Source).
Soluble fiber can also help increase the cholesterol benefits of taking a statin medication.
One study published in 2014 suggested that, in a group of adults over 45, the use of statins
combined with an increase in eating whole grain foods rich in fiber was associated with healthier
lipoprotein profiles (24Trusted Source).
The benefits of soluble fibers stretches to many other diseases. A large review of several studies
found high fiber intakes of both soluble and insoluble fiber reduced the risk of death over 17 years
by nearly 15% (25Trusted Source).
Some of the best sources of soluble fiber include:
 oat cereals
 beans and lentils
 Brussels sprouts
 fruits
 peas
 flaxseeds
Fiber supplements like psyllium are also safe and inexpensive sources of soluble fiber.
SUMMARY
Soluble fiber nourishes healthy probiotic gut bacteria and helps removes LDL cholesterol from the
body. Good sources include beans, peas, lentils, fruit, psyllium, and various whole grains,
especially oats.
5. Exercise
Exercise is a win-win for heart health. Not only does it improve physical fitness and help combat
obesity, but it also reduces harmful LDL and increases beneficial HDL (26Trusted
Source, 27Trusted Source).
The AHA advises that 150 minutes of moderate aerobic exercise a week is enough to lower
cholesterol levels (28Trusted Source).
In one study, 12 weeks of combined aerobic and resistance exercise reduced the especially
harmful oxidized LDL in 20 overweight women (29Trusted Source).
They exercised 3 days per week with 15 minutes each of aerobic activity including walking and
jumping jacks, resistance-band training and low intensity Korean dance.
While even low intensity exercise like walking increases HDL, making your exercise longer and
more intense increases the benefit (30Trusted Source).
Ideally, aerobic activity should raise the heart rate to about 75% of its maximum. Resistance
training should be 50% of maximum effort.
Activity that elevates the heart rate to 85% of its maximum increases HDL and also decreases
LDL. The longer the duration, the greater the effects (30Trusted Source).
Resistance exercise can decrease LDL even at moderate intensity. At maximum effort it also
increases HDL. Increasing the number of sets or repetitions increases the benefit (30Trusted
Source).
Some research disputes the effectiveness of moderate exercise at reducing cholesterol levels.
One research review found that low to moderate aerobic exercise did not reduce the levels of LDL,
except in several studies limited to specific populations (31).
Another study involving sedentary young women also found no change in lipid profiles after 8
weeks of different types of exercises (32Trusted Source.)
Researchers still recommended moderate exercise, especially for sedentary individuals, as it may
help lower some specific-sized LDL particles called subfractions (33).
SUMMARY
Any type of exercise may improve cholesterol levels and promote heart health. The longer and
more intense the exercise, the greater the benefit.
6. Maintain a healthy-for-you weight
Having excess weight or obesity can increase your risk of developing high cholesterol levels.
Every 10 pounds of excess fat produces roughly 10 mg of cholesterol per day. The good news is
that losing weight, if you have excess weight, can decrease your cholesterol levels (34).
Research shows that people who lost between 5–10% of their weight significantly reduced their
total cholesterol and LDL cholesterol levels, as well as triglycerides. Those who lost more than
10% of their weight reduced cholesterol and triglyceride levels significantly more (35Trusted
Source).
One study involving weight loss for women found that a diet high in healthy oils lowered both good
and bad cholesterol. Women with overweight or obesity engaged in a 1-year behavioral weight
loss program and randomly assigned to 1 of 3 diets:
 low fat and high carbohydrate
 low carbohydrate and high fat
 low carbohydrate and walnut-rich high fat
The walnut-rich diet affected cholesterol levels the most. It decreased LDL and increased HDL.
The high fat, low carb group, whose diet emphasized monounsaturated fats, did not have the
same beneficial cholesterol results as the walnut-rich diet group, whose diet emphasized
polyunsaturated fatty acids (36Trusted Source).
Overall, weight loss has a double benefit on cholesterol by decreasing harmful LDL and increasing
beneficial HDL. Work with your doctor closely to determine a nutrient-dense and sustainable
weight loss plan.
SUMMARY
Weight loss reduces total cholesterol, in part by decreasing the creation of new cholesterol in the
liver. Weight loss also helps decrease LDL (bad) cholesterol and increase HDL (good) cholesterol.
7. Avoid smoking
Smoking increases the risk of heart disease in several ways. One of these is by changing how the
body handles cholesterol.
The immune cells in smokers are unable to return cholesterol from vessel walls to the blood for
transport to the liver. This damage is related to tobacco tar, rather than nicotine (37Trusted
Source).
These dysfunctional immune cells may contribute to the faster development of clogged arteries in
smokers.
Cigarettes contain a toxic chemical compound called acrolein that can be absorbed into the
bloodstream through the lungs. Scientists believe it impairs how HDL in the body transports
cholesterol and thereby increases LDL levels, which may lead to the development of heart disease
(38).
Giving up smoking, if possible, can help reverse these harmful effects (39Trusted Source).
SUMMARY
Smoking has been shown to increase LDL, decrease HDL, and hinder the body’s ability to
transport cholesterol back to the liver to be stored or broken down. Quitting smoking can help
reverse these effects.
8. Use alcohol in moderation
Alcohol’s role in providing heart-protective benefits is one of today’s major health debates. Some
research indicates that when used in moderation, alcoholic drinks can increase the good HDL
cholesterol and reduce the risk of heart disease (40, 41Trusted Source).
Both the Centers for Disease Control and Prevention (CDC) and the AHA disagree. The AHA does
not endorse drinking wine or any other alcoholic beverage specifically to lower your cholesterol or
improve heart health. Both organizations say there is no credible research linking alcohol and
improved heart health (Error! Hyperlink reference not valid., 43Trusted Source).
The AHA acknowledges there may be a small rise of the good HDL cholesterol with moderate
alcohol use, but it says exercise is a better way to achieve this benefit (43Trusted Source).
Some research recommends that alcohol consumption recommendations be reconsidered in light
of its harmful effects on cardiovascular health, even in lower amounts (44).
What especially worries researchers about recommending moderate use of alcohol is the slippery
slope down to misuse.
The AHA points out that triglycerides and total cholesterol levels increase with heavy alcohol
intake. A recent study shows that heart damage may be occurring with heavy alcohol use even
before symptoms appear (45Trusted Source, 46Trusted Source).
Although the question remains about whether or not alcohol can reduce heart disease risk,
everyone agrees that too much alcohol harms the liver and increases the risk of dependence. It is
important to consume alcohol only in moderation to achieve any potential cardiovascular benefit.
The CDC suggests you moderate drinking by consuming only 2 drinks per day for men or 1 drink
per day for women, on days that you drink (47Trusted Source).
SUMMARY
On days you drink, 1–2 drinks per day may improve HDL cholesterol and reduce the risk of
cardiovascular disease. However, heavier alcohol use increases heart disease risk and harms the
liver.
9. Consider plant sterols and stanols
Multiple types of supplements show promise for managing cholesterol.
Plant stanols and sterols are plant versions of cholesterol. Because they resemble cholesterol,
they are absorbed from the diet like cholesterol.
However, because parts of their chemistry are different from human cholesterol, they do not
contribute to clogged arteries.
Instead, they reduce cholesterol levels by competing with human cholesterol. When plant sterols
are absorbed from the diet, this replaces the absorption of cholesterol.
Small amounts of plant stanols and sterols are naturally found in vegetable oils and are added to
certain oils and butter substitutes.
A research review reported that clinical studies show that taking 1.5–3 grams of plant
sterols/stanols daily can reduce LDL concentration by 7.5–12%. Researchers said taking it with a
main meal twice per day allows for optimal cholesterol-lowering (48Trusted Source).
Although research has established the cholesterol-lowering benefit of plant stanols and sterols, it
has not yet proved that they decrease the risk of heart disease. Numerous clinical trials have
suggested that plant sterols supplements and enriched foods may lower heart disease risk, but
hard data is still lacking (49Trusted Source).
SUMMARY
Plant stanols and sterols in vegetable oil or margarines compete with cholesterol absorption and
reduce LDL by up to 20%. They are not proven to reduce heart disease.
10. Try supplements
There is strong evidence that fish oil and soluble fiber improve cholesterol and promote heart
health. Another supplement, coenzyme Q10, is showing promise in improving cholesterol,
although its long-term benefits are not yet known.
Fish oil
Fish oil is rich in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid
(EPA).
One study found that supplementing the diets of older adults who had high blood pressure and
high cholesterol with fish oil-based Omega3Q10 reduced high blood pressure and both total
cholesterol and LDL levels (50Trusted Source).
However, the AHA surprised the medical world in 2020 with the announcement that its
international STRENGTH trial involving a medication made from fish oil failed to reduce the risk of
cardiac events. The study involved 13,000 people who either had existing heart disease or were at
risk of developing it (51Trusted Source).
Researchers acknowledged that while many people take fish oil to reduce risk of developing heart
disease, at least with the product they used, this connection did not hold true. Researchers called
for another trial to be conducted to resolve the issue (51Trusted Source).
You can shop for fish oil supplements online.
Psyllium
Psyllium is a form of soluble fiber available as a supplement.
A research review of 28 studies found that psyllium fiber effectively lowers LDL cholesterol levels,
potentially delaying the cardiovascular disease risk caused by clogged arteries in those with or
without high cholesterol (52Trusted Source).
The FDA agrees, saying 7 grams of soluble fiber per day, taken from 10.2 grams of psyllium husk,
helps reduce the risk of coronary artery disease based on psyllium’s ability to reduce cholesterol
levels (53).
You can check out a selection of psyllium supplements online.
Coenzyme Q10
Coenzyme Q10 is a food chemical that helps cells produce energy. It is similar to a vitamin, except
that the body can produce its own Q10, preventing deficiency.
Even if there is no deficiency, extra Q10 in the form of supplements may have benefits in some
situations.
Several studies with a total of 409 participants found coenzyme Q10 supplements reduced total
cholesterol. In these studies, LDL and HDL did not change (54Trusted Source).
A research review involving people with coronary artery disease showed that CoQ10
supplementation improved their lipid profiles by decreasing total cholesterol and increasing HDL
levels. Triglycerides and LDL levels remained unaffected (55Trusted Source).
Another research review examining the effect of Q10 in treating cardiovascular and metabolic
diseases. It found many encouraging results on the supplementation of COQ10 in different
conditions but concluded that data was controversial and limited, and that more research is
needed (56Trusted Source).
You can purchase coenzyme Q10 supplements online.
SUMMARY
Fish oil supplements and soluble fiber supplements like psyllium improve cholesterol and reduce
the risk of heart disease. Coenzyme Q10 supplements reduce total cholesterol levels, but further
research is needed on Q10’s role in reducing heart disease.
The bottom line
Cholesterol has important functions in the body, but can cause clogged arteries and heart disease
when it gets out of control.
LDL is prone to free radical damage and contributes most to heart disease. In contrast, HDL
protects against heart disease by carrying cholesterol away from vessel walls and back to the
liver.
If your cholesterol is out of balance, lifestyle interventions are the first line of treatment.
Unsaturated fats, soluble fiber, and plant sterols and stanols can increase good HDL and
decrease bad LDL. Exercise and weight loss can also help.
Eating trans fats and smoking are harmful and should be avoided.
The CDC recommends that you have your cholesterol levels checked every 5 years starting at age
20. Ask your doctor about any concerns you have. A simple blood draw, taken after an overnight
fast, is all that’s required (57Trusted Source).
10 ways to control high blood pressure without medication
By making these 10 lifestyle changes, you can lower your blood pressure and reduce your
risk of heart disease.
By Mayo Clinic Staff
If you've been diagnosed with high blood pressure, you might be worried about taking medication
to bring your numbers down.
Lifestyle plays an important role in treating your high blood pressure. If you successfully control
your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for
medication.
Here are 10 lifestyle changes you can make to lower your blood pressure and keep it down.
1. Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Being overweight also can cause disrupted
breathing while you sleep (sleep apnea), which further raises your blood pressure.
Weight loss is one of the most effective lifestyle changes for controlling blood pressure. Losing
even a small amount of weight if you're overweight or obese can help reduce your blood pressure.
In general, you may reduce your blood pressure by about 1 millimeter of mercury (mm Hg) with
each kilogram (about 2.2 pounds) of weight you lose.
Besides shedding pounds, you generally should also keep an eye on your waistline. Carrying too
much weight around your waist can put you at greater risk of high blood pressure.
In general:
 Men are at risk if their waist measurement is greater than 40 inches (102 centimeters).
 Women are at risk if their waist measurement is greater than 35 inches (89 centimeters).
These numbers vary among ethnic groups. Ask your doctor about a healthy waist measurement
for you.
2. Exercise regularly
Regular physical activity — such as 150 minutes a week, or about 30 minutes most days of the
week — can lower your blood pressure by about 5 to 8 mm Hg if you have high blood pressure.
It's important to be consistent because if you stop exercising, your blood pressure can rise again.
If you have elevated blood pressure, exercise can help you avoid developing hypertension. If you
already have hypertension, regular physical activity can bring your blood pressure down to safer
levels.
Some examples of aerobic exercise you may try to lower blood pressure include walking, jogging,
cycling, swimming or dancing. You can also try high-intensity interval training, which involves
alternating short bursts of intense activity with subsequent recovery periods of lighter activity.
Strength training also can help reduce blood pressure. Aim to include strength training exercises
at least two days a week. Talk to your doctor about developing an exercise program.
3. Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps
on saturated fat and cholesterol can lower your blood pressure by up to 11 mm Hg if you have
high blood pressure. This eating plan is known as the Dietary Approaches to Stop Hypertension
(DASH) diet.
It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:
 Keep a food diary. Writing down what you eat, even for just a week, can shed
surprising light on your true eating habits. Monitor what you eat, how much, when and
why.
 Consider boosting potassium. Potassium can lessen the effects of sodium on blood
pressure. The best source of potassium is food, such as fruits and vegetables, rather
than supplements. Talk to your doctor about the potassium level that's best for you.
 Be a smart shopper. Read food labels when you shop and stick to your healthy-eating
plan when you're dining out, too.
4. Reduce sodium in your diet
Even a small reduction in the sodium in your diet can improve your heart health and reduce blood
pressure by about 5 to 6 mm Hg if you have high blood pressure.
The effect of sodium intake on blood pressure varies among groups of people. In general, limit
sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day
or less — is ideal for most adults.
To decrease sodium in your diet, consider these tips:
 Read food labels. If possible, choose low-sodium alternatives of the foods and
beverages you normally buy.
 Eat fewer processed foods. Only a small amount of sodium occurs naturally in foods.
Most sodium is added during processing.
 Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or
spices to add flavor to your food.
 Ease into it. If you don't feel you can drastically reduce the sodium in your diet
suddenly, cut back gradually. Your palate will adjust over time.
5. Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. By drinking alcohol only in moderation —
generally one drink a day for women, or two a day for men — you can potentially lower your blood
pressure by about 4 mm Hg. One drink equals 12 ounces of beer, five ounces of wine or 1.5
ounces of 80-proof liquor.
But that protective effect is lost if you drink too much alcohol.
Drinking more than moderate amounts of alcohol can actually raise blood pressure by several
points. It can also reduce the effectiveness of blood pressure medications.
6. Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish.
Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your
risk of heart disease and improve your overall health. People who quit smoking may live longer
than people who never quit smoking.
7. Cut back on caffeine
The role caffeine plays in blood pressure is still debated. Caffeine can raise blood pressure up to
10 mm Hg in people who rarely consume it. But people who drink coffee regularly may experience
little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood pressure aren't clear, it's possible blood
pressure may slightly increase.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a
caffeinated beverage. If your blood pressure increases by 5 to 10 mm Hg, you may be sensitive to
the blood pressure raising effects of caffeine. Talk to your doctor about the effects of caffeine on
your blood pressure.
8. Reduce your stress
Chronic stress may contribute to high blood pressure. More research is needed to determine the
effects of chronic stress on blood pressure. Occasional stress also can contribute to high blood
pressure if you react to stress by eating unhealthy food, drinking alcohol or smoking.
Take some time to think about what causes you to feel stressed, such as work, family, finances or
illness. Once you know what's causing your stress, consider how you can eliminate or reduce
stress.
If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Try
to:
 Change your expectations. For example, plan your day and focus on your priorities.
Avoid trying to do too much and learn to say no. Understand there are some things you
can't change or control, but you can focus on how you react to them.
 Focus on issues you can control and make plans to solve them. If you are having
an issue at work, try talking to your manager. If you are having a conflict with your kids
or spouse, take steps to resolve it.
 Avoid stress triggers. Try to avoid triggers when you can. For example, if rush-hour
traffic on the way to work causes stress, try leaving earlier in the morning, or take public
transportation. Avoid people who cause you stress if possible.
 Make time to relax and to do activities you enjoy. Take time each day to sit quietly
and breathe deeply. Make time for enjoyable activities or hobbies in your schedule, such
as taking a walk, cooking or volunteering.
 Practice gratitude. Expressing gratitude to others can help reduce your stress.
9. Monitor your blood pressure at home and see your doctor regularly
Home monitoring can help you keep tabs on your blood pressure, make certain your lifestyle
changes are working, and alert you and your doctor to potential health complications. Blood
pressure monitors are available widely and without a prescription. Talk to your doctor about home
monitoring before you get started.
Regular visits with your doctor are also key to controlling your blood pressure. If your blood
pressure is well-controlled, check with your doctor about how often you need to check it. Your
doctor may suggest checking it daily or less often. If you're making any changes in your
medications or other treatments, your doctor may recommend you check your blood pressure
starting two weeks after treatment changes and a week before your next appointment.
10. Get support
Supportive family and friends can help improve your health. They may encourage you to take care
of yourself, drive you to the doctor's office or embark on an exercise program with you to keep
your blood pressure low.
If you find you need support beyond your family and friends, consider joining a support group. This
may put you in touch with people who can give you an emotional or morale boost and who can
offer practical tips to cope with your condition.

7 Home Remedies for Managing High Blood Pressure

 Exercise
 Diet
 Reduce salt
 Lose weight
 Stop smoking
 Limit alcohol
 Relieve stress
 Takeaway
What is high blood pressure?
Blood pressure is the force at which blood pumps from the heart into the arteries. A normal blood
pressure reading is less than 120/80 mm Hg.
When blood pressure is high, the blood moves through the arteries more forcefully. This puts
increased pressure on the delicate tissues in the arteries and damages the blood vessels.
High blood pressure, or hypertension, affects about half of American adults, estimates the
American College of Cardiology.
Known as a “silent killer,” it usually doesn’t cause symptoms until there’s significant damage done
to the heart. Without visible symptoms, most people are unaware that they have high blood
pressure.

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1. Get moving
Exercising 30 to 60 minutes a day is an important part of healthy living.
Along with helping lower blood pressure, regular physical activity benefits your mood, strength,
and balance. It decreases your risk of diabetes and other types of heart disease.
If you’ve been inactive for a while, talk to your doctor about a safe exercise routine. Start out
slowly, then gradually pick up the pace and frequency of your workouts.
Not a fan of the gym? Take your workout outside. Go for a hike, jog, or swim and still reap the
benefits. The important thing is to get moving!
The American Heart Association (AHA)Trusted Source also recommends incorporating
muscle strengthening activity at least two days per week. You can try lifting weights, doing
pushups, or performing any other exercise that helps build lean muscle mass.
2. Follow the DASH diet
Following the Dietary Approaches to Stop Hypertension (DASH) diet can lower your blood
pressure by as much as 11 mm Hg systolic. The DASH diet consists of:
 eating fruits, vegetables, and whole grains
 eating low-fat dairy products, lean meats, fish, and nuts
 eliminating foods that are high in saturated fats, such as processed foods, full-fat dairy
products, and fatty meats
It also helps to cut back on desserts and sweetened beverages, such as soda and juice.
The 5 Best Foods for High Blood Pressure
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3. Put down the saltshaker

Keeping your sodium intake to a minimum can be vital for lowering blood pressure.
In some people, when you eat too much sodium, your body starts to retain fluid. This results in a
sharp rise in blood pressure.
The AHA recommends limiting your sodium intake to between 1,500 milligrams (mg) and 2,300
mg per day. That’s a little over half a teaspoon of table salt.
To decrease sodium in your diet, don’t add salt to your food. One teaspoon of table salt has 2,300
mg of sodium!
Use herbs and spices to add flavor instead. Processed foods also tend to be loaded with sodium.
Always read food labels and choose low-sodium alternatives when possible.
4. Lose excess weight
Weight and blood pressure go hand in hand. Losing just 10 pounds (4.5 kilograms) can help lower
your blood pressure.
It’s not just the number on your scale that matters. Watching your waistline is also critical for
controlling blood pressure.
The extra fat around your waist, called visceral fat, is troublesome. It tends to surround various
organs in the abdomen. This can lead to serious health problems, including high blood pressure.
In general, men should keep their waist measurement to less than 40 inches. Women should aim
for less than 35 inches.
5. Nix your nicotine addiction
Each cigarette you smoke temporarily raises blood pressure for several minutes after you finish. If
you’re a heavy smoker, your blood pressure can stay elevated for extended periods of time.
People with high blood pressure who smoke are at greater risk for developing dangerously high
blood pressure, heart attack, and stroke.
Even secondhand smoke can put you at increased risk for high blood pressure and heart disease.
Aside from providing numerous other health benefits, quitting smoking can help your blood
pressure return to normal. Visit our smoking cessation center to take steps to quit today.
6. Limit alcohol
Drinking a glass of red wine with your dinner is perfectly fine. It might even offer heart-health
benefits when done in moderation.
But drinking excessive amounts of alcohol can lead to lots of health issues, including high blood
pressure.
Excessive drinking can also reduce the effectiveness of certain blood pressure medications.
What does drinking in moderation mean? The AHA recommends that men limit their consumption
to two alcoholic drinks per day. Women should limit their intake to one alcoholic drink per day.
One drink equals:
 12 ounces of beer
 5 ounces of wine
 1.5 ounces of 80-proof liquor
7. Stress less
In today’s fast-paced world that’s filled with increasing demands, it can be hard to slow down and
relax. It’s important to step away from your daily responsibilities so you can ease your stress.
Stress can temporarily raise your blood pressure. Too much of it can keep your pressure up for
extended periods of time.
It helps to identify the trigger for your stress. It may be your job, relationship, or finances. Once
you know the source of your stress, you can try to find ways to fix the problem.
You can also take steps to relieve your stress in a healthy way. Try taking a few deep breaths,
meditating, or practicing yoga.
The risks of high blood pressure
When left untreated, high blood pressure can lead to serious health complications, including
stroke, heart attack, and kidney damage. Regular visits to your doctor can help you monitor and
control your blood pressure.
A blood pressure reading of 130/80 mm Hg or above is considered high. If you’ve recently
received a diagnosis of high blood pressure, your doctor will work with you on how to lower it.
Your treatment plan might include medication, lifestyle changes, or a combination of therapies.
Taking the above steps can help bring your numbers down, too.
Experts say each lifestyle change, on average, is expected to bring down blood pressure by 4 to 5
mm Hg systolic (the top number) and 2 to 3 mm Hg diastolic (the bottom number).
Lowering salt intake and making dietary changes may lower blood pressure even more.

13 Foods That Are Good for High Blood Pressure

 Foods to try
 DASH diet
 Takeaway
We include products we think are useful for our readers. If you buy through links on this page, we
may earn a small commission. Here’s our process.
What is hypertension?
Hypertension, or high blood pressure, refers to the pressure of blood against your artery walls.
Over time, high blood pressure can cause blood vessel damage that leads to heart
disease, kidney disease, stroke, and other problems. Hypertension is sometimes called the silent
killer because it produces no symptoms and can go unnoticed — and untreated — for years.
According to the Centers for Disease Control and PreventionTrusted Source (CDC), an estimated
75 million Americans have high blood pressure. Many risk factors for high blood pressure are out
of your control, such as age, family history, gender, and race. But there are also factors you can
control, such as exercise and diet. A diet that can help control blood pressure is rich
in potassium, magnesium, and fiber and lower in sodium.
Read on to learn which foods can help you fight hypertension.
13 foods that help lower blood pressure
1. Leafy greens
Potassium helps your kidneys get rid of more sodium through your urine. This in turn lowers your
blood pressure.
Leafy greens, which are high in potassium, include:
 romaine lettuce
 arugula
 kale
 turnip greens
 collard greens
 spinach
 beet greens
 Swiss chard
Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as
fresh vegetables, and they’re easier to store. You can also blend these veggies with bananas and
nut milk for a healthy, sweet green juice.
2. Berries
Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found
that consuming these compounds might prevent hypertension and help lower blood pressure.
Blueberries, raspberries, and strawberries are easy to add to your diet. You can put them on your
cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.
3. Red beets
Beets are high in nitric oxide, which can help open your blood vessels and lower blood
pressure. Researchers also found that the nitrates in beetroot juice lowered research participants’
blood pressure within just 24 hours.
You can juice your own beets or simply cook and eat the whole root. Beetroot is delicious when
roasted or added to stir-fries and stews. You can also bake them into chips. Be careful when
handling beets — the juice can stain your hands and clothes.
4. Skim milk and yogurt
Skim milk is an excellent source of calcium and is low in fat. These are both important elements of
a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.
According to the American Heart AssociationTrusted Source, women who ate five or more
servings of yogurt a week experienced a 20 percent reduction in their risk for developing high
blood pressure.
Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy
benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per
serving, the better.
5. Oatmeal
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure.
Eating oatmeal for breakfast is a great way to fuel up for the day.
Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2
cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
6. Bananas
Eating foods that are rich in potassium is better than taking supplements. Slice a banana into your
cereal or oatmeal for a potassium-rich addition. You can also take one to go along with a boiled
egg for a quick breakfast or snack.
7. Salmon, mackerel, and fish with omega-3s
Fish are a great source of lean protein. Fatty fish like mackerel and salmon are high in omega-3
fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In
addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this
hormone-like vitamin has properties that can lower blood pressure.
One benefit of preparing fish is that it’s easy to flavor and cook. To try it, place a fillet of salmon in
parchment paper and season with herbs, lemon, and olive oil. Bake the fish in a preheated oven at
450°F for 12-15 minutes.
8. Seeds
Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood
pressure. Enjoy ¼ cup of sunflower, pumpkin, or squash seeds as a snack between meals.
9. Garlic and herbs
One reviewTrusted Source notes that garlic can help reduce hypertension by increasing the
amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of
arteries, to reduce blood pressure.
Incorporating flavorful herbs and spices into your daily diet can also help you cut back on your salt
intake. Examples of herbs and spices you can add include basil, cinnamon, thyme, rosemary, and
more.
10. Dark chocolate
A 2015 study found that eating dark chocolate is associated with a lower risk for cardiovascular
disease (CVD). The study suggests that up to 100 grams per day of dark chocolate may be
associated with a lower risk of CVD.
Dark chocolate contains more than 60 percent cocoa solids and has less sugar than regular
chocolate. You can add dark chocolate to yogurt or eat it with fruits, such as strawberries,
blueberries, or raspberries, as a healthy dessert.
Find a great selection of dark chocolate on Amazon.com.
11. Pistachios
Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular
resistance, or blood vessel tightening, and heart rate. One studyTrusted Source found that a diet
with one serving of pistachios a day helps reduce blood pressure.
You can incorporate pistachios into your diet by adding them to crusts, pesto sauces, and salads,
or by eating them plain as a snack.
12. Olive oil
Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting
compounds that can help reduce blood pressure.
Olive oil can help you meet your two to three daily servings of fat as part of the DASH diet (see
below for more about this diet). It’s also a great alternative to canola oil, butter, or commercial
salad dressing.
13. Pomegranates
Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that
drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over
the short term.
Pomegranate juice is tasty with a healthy breakfast. Be sure to check the sugar content in store-
bought juices, as the added sugars can negate the health benefits.
The DASH diet and recommended foods
Dietary recommendations for lowering blood pressure, such as the Dietary Approaches to Stop
HypertensionTrusted Source (DASH) diet, include reducing your intake of fat, sodium, and alcohol.
Following the DASH diet for two weeks can lower your systolic blood pressure (the top number of
a blood pressure reading) by 8-14 points.
Serving suggestions for the DASH diet include:
Foods Serving per day

no more than 2,300 mg on a traditional diet or 1,500 mg on

sodium
a low-sodium diet

dairy (low-fat) 2 to 3

healthy fats (avocado, coconut

2 to 3
oil, ghee)
 vegetables 4 to 5

fruit 4 to 5

nuts, seeds, and legumes 4 to 5

lean meat, poultry, and fish 6

whole grains 6 to 8
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and
vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and
magnesium.
In general, you should eat more low-fat protein sources, whole grains, and plenty of fruits and
vegetables. The DASH guidelines also suggest eating more foods rich in potassium, calcium, and
magnesium. The guidelines also recommend no more than:
 Five servings of sweets per week
 One drink per day for women
 Two drinks per day for men
One study found that a high-fat (full fat) DASH diet reduces the same amount of blood pressure as
the traditional DASH diet. Another review looked at results of 17 studies and found that the DASH
diet reduced blood pressure on average by 6.74 mmHg for systolic blood pressure and 3.54
mmHg points for diastolic blood pressure.

Overview
Many adults around the world deal with hypertension, also called high blood pressure. Due to the
recent changes in guidelines, nearly half of American adults will now be characterized as having
high blood pressure. Experts recommend treating the condition with lifestyle
changes and medications.
If you’re thinking of trying herbs for medical reasons, whether it’s the whole herb or a supplement,
speak to your doctor first. Currently, there are no herbs regularly recommended by high blood
pressure specialists. Some herbs, especially in large quantities, may produce undesirable side
effects or interfere with other medications.
Read on to learn more about herbs and the research surrounding them.
HEALTHLINE NEWSLETTER
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1. Basil
Basil is a delicious herb that goes well in a variety of foods. It also might help lower your blood
pressure. In rodents, basil extract has been shown to lower blood pressure, although only briefly.
The chemical eugenol, which is found in basil, may block certain substances that tighten blood
vessels. This may lead to a drop in blood pressure. More studies are needed.
Adding fresh basil to your diet is easy and certainly can’t hurt. Keep a small pot of the herb in your
kitchen garden and add the fresh leaves to pastas, soups, salads, and casseroles.
2. Cinnamon
Cinnamon is another tasty seasoning that requires little effort to include in your daily diet, and it
may bring your blood pressure numbers down. One study done in rodents suggested that
cinnamon extract lowered both sudden-onset and prolonged high blood pressure. However, the
extract was given intravenously. It’s unclear if cinnamon consumed orally is also effective.
You can include more cinnamon in your diet by sprinkling it on your breakfast cereal, oatmeal, and
even in your coffee. At dinner, cinnamon enhances the flavor of stir-fries, curries, and stews.
Shop for cinnamon.
3. Cardamom
Cardamom is a seasoning that comes from India and is often used in South Asian cuisine. A
small studyTrusted Source of 20 people investigating the health effects of cardamom found that
participants with high blood pressure saw significant reductions in their blood pressure readings
after taking 1.5 grams of cardamom powder twice a day for 12 weeks. You can include cardamom
seeds or powder in spice rubs, soups and stews, and even baked goods for a special flavor and a
possible positive health benefit.
Shop for cardamom.
4. Flax seed
Flax seed is rich in omega-3 fatty acids, and has been shown in some studies to lower blood
pressure. A recent review suggested taking 30–50 grams of whole or ground seeds per day for
more than 12 weeks to get the best benefits. Flax seed may protect against atherosclerotic
cardiovascular disease by reducing serum cholesterol, improving glucose tolerance, and acting as
an antioxidant.
You can buy many products that contain flax seed, but a better bet is to buy whole or ground flax
seed and add it to your home-cooked meals. The best part about flax seed is that it can be stirred
into virtually any dish, from soups to smoothies to baked goods. Storing flax seed in your freezer
may help it retain optimum potency.
Shop for flax seed.
5. Garlic
This pungent seasoning can do more than just flavor your food and ruin your breath. Garlic may
have the ability to lower your blood pressure by helping to increase a substance in the body known
as nitric oxide, which can cause your blood vessels to relax and dilate. This lets blood flow more
freely and reduces blood pressure.
You can add fresh garlic to a number of your favorite recipes. If the flavor is just too strong for you,
roast the garlic first. And if you simply can’t eat the stuff, you can get garlic in supplement form.
How To Peel: Garlic
Learn fast and easy ways to peel garlic from a professional chef.
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6. Ginger
Ginger may help control blood pressure. In animal studies it has been shown to improve blood
circulation and relax the muscles surrounding blood vessels, lowering blood pressure. Human
studies so far have been inconclusive. Commonly used in Asian foods, ginger is a versatile
ingredient that can also be added to sweets or beverages. Chop, mince, or grate fresh ginger into
stir-fries, soups, and noodle or vegetable dishes, or add it to desserts or tea for a refreshing taste.
7. Hawthorn
Hawthorn is an herbal remedy for high blood pressure that has been used in traditional Chinese
medicines for thousands of years. In rodents, extracts of hawthorn seem to have a whole host of
benefits on cardiovascular health, including helping reduce blood pressure, preventing hardening
of the arteries, and lowering cholesterol. You can take hawthorn as a pill, liquid extract, or tea.
Shop for hawthorn.
8. Celery seed
Celery seed is an herb used to flavor soups, stews, casseroles, and other savory dishes. Celery
has long been used to treat hypertension in China, and studiesTrusted Source in rodents have
shown that it may be effective. You can use the seeds, or you can juice the whole plant. Celery
may also be a diuretic, which may help explain its effect on blood pressure. ResearchersTrusted
Source believe that a variety of substances in celery may play a role in lowering blood pressure.
However, human studies are needed.
Shop for celery seed.
9. French lavender
The beautiful, perfume-like scent of lavender is not the only useful aspect of the
plant. Lavender extracts have been shown to lower heart rate and blood pressure in rodents.
Although not many people think to use lavender as a culinary herb, you can use the flowers in
baked goods. The leaves can be used in the same way you would use rosemary.
Shop for lavender flowers.
10. Cat’s claw
Cat’s claw is an herbal medicine used in traditional Chinese practice to treat hypertension as well
as neurological health problems. StudiesTrusted Source of cat’s claw as a treatment for
hypertension in rodents indicate that it may be helpful in reducing blood pressure by acting
on calcium channels in your cells. You can get cat’s claw in supplement form from many health
food stores.
Shop for cat’s claw.
Understanding high blood pressure
According to the American Heart Association, nearly half of American adults now have blood
pressure levels that would be described as high.
A number of factors contribute to elevated blood pressure, such as:
 genetics
 stress
 diet
 smoking
 lack of exercise
Because it’s largely symptomless, hypertension is known as the “silent killer.” This is why it’s so
important to have your blood pressure checked regularly. Having high blood pressure increases
your risk of several health problems, such as:
 heart attack
 stroke
 diabetes
 heart failure
 kidney disease
 vision loss
 metabolic syndrome
Takeaway
Due to its lack of symptoms, high blood pressure can inflict damage before you’re even aware you
have it, so don’t neglect regular blood pressure screenings. Sometimes treating this condition
involves medication. Talk to your doctor about the best treatment options for you, which may
include medication, lifestyle changes, or alternative treatments. It’s important to discuss any herbs
or supplements with your doctor before taking them. Additionally, don’t stop taking any prescribed
medications without speaking with your healthcare provider.
It’s important to remember that there’s not enough evidence to recommend taking herbal
supplements instead of prescription medications to treat high blood pressure. Very few studies
with plants and herbs have been done in humans. Research has not been able to establish side
effects, doses, or long-term effects of these supplements.

15 natural ways to lower your blood pressure

 Exercise
 Sodium
 Alcohol
 Potassium
 Caffeine
 Stress
 Dark chocolate
 Lose weight
 Quit smoking
 Sugar and carbs
 Berries
 Meditation
 Calcium
 Supplements
 Magnesium
 Take-home message
We include products we think are useful for our readers. If you buy through links on this page, we
may earn a small commission. Here’s our process.
High blood pressure is a dangerous condition that can damage your heart. It affects one in three
people in the US and 1 billion people worldwide (1Trusted Source, 2).
If left uncontrolled, high blood pressure raises your risk of heart disease and stroke.
But there’s good news. There are a number of things you can do to lower your blood
pressure naturally, even without medication.
Here are 15 natural ways to combat high blood pressure.
1. Walk and exercise regularly

Share on PinterestRegular exercise can help lower your blood pressure.

Exercise is one of the best things you can do to lower high blood pressure.
Regular exercise helps make your heart stronger and more efficient at pumping blood, which
lowers the pressure in your arteries.
In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise,
such as running, per week, can help lower blood pressure and improve your heart health
(3Trusted Source, 4Trusted Source).
What’s more, doing even more exercise than this reduces your blood pressure even further,
according to the National Walkers’ Health Study (5Trusted Source).
Bottom line: Walking just 30 minutes a day can help lower your blood pressure. More exercise
helps reduce it even further.
2. Reduce your sodium intake
Salt intake is high around the world. In large part, this is due to processed and prepared foods.
For this reason, many public health efforts are aimed at lowering salt in the food industry (6Trusted
Source).
Many studies have linked high salt intake with high blood pressure and heart events, including
stroke (7Trusted Source, 8Trusted Source).
However, more recent research indicates that the relationship between sodium and high blood
pressure is less clear (9Trusted Source, 10).
One reason for this may be genetic differences in how people process sodium. About half of
people with high blood pressure and a quarter of people with normal levels seem to have a
sensitivity to salt (11Trusted Source).
If you already have high blood pressure, it’s worth cutting back your sodium intake to see if it
makes a difference. Swap out processed foods with fresh ones and try seasoning with herbs and
spices rather than salt.
Bottom line: Most guidelines for lowering blood pressure recommend reducing sodium intake.
However, that recommendation might make the most sense for people who are salt-sensitive.
3. Drink less alcohol
Drinking alcohol can raise blood pressure. In fact, alcohol is linked to 16% of high blood pressure
cases around the world (12Trusted Source).
While some research has suggested that low-to-moderate amounts of alcohol may protect the
heart, those benefits may be offset by adverse effects (12Trusted Source).
In the U.S., moderate alcohol consumption is defined as no more than one drink a day for women
and two for men. If you drink more than that, cut back.
Bottom line: Drinking alcohol in any quantity may raise your blood pressure. Limit your drinking in
line with the recommendations.
4. Eat more potassium-rich foods
Potassium is an important mineral.
It helps your body get rid of sodium and eases pressure on your blood vessels.
Modern diets have increased most people’s sodium intake while decreasing potassium intake
(13Trusted Source).
To get a better balance of potassium to sodium in your diet, focus on eating fewer processed
foods and more fresh, whole foods.
Foods that are particularly high in potassium include:
 vegetables, especially leafy greens, tomatoes, potatoes, and sweet potatoes
 fruit, including melons, bananas, avocados, oranges, and apricots
 dairy, such as milk and yogurt
 tuna and salmon
 nuts and seeds
 beans
Bottom line: Eating fresh fruits and vegetables, which are rich in potassium, can help lower blood
pressure.
5. Cut back on caffeine
If you’ve ever downed a cup of coffee before you’ve had your blood pressure taken, you’ll know
that caffeine causes an instant boost.
However, there’s not a lot of evidence to suggest that drinking caffeine regularly can cause a
lasting increase (14Trusted Source).
In fact, people who drink caffeinated coffee and tea tend to have a lower risk of heart disease,
including high blood pressure, than those who don’t drink it (15Trusted Source, 16Trusted
Source, 17Trusted Source, 18Trusted Source).
Caffeine may have a stronger effect on people who don’t consume it regularly (19).
If you suspect you’re caffeine-sensitive, cut back to see if it lowers your blood pressure (20Trusted
Source).
Bottom line: Caffeine can cause a short-term spike in blood pressure, although for many people,
it does not cause a lasting increase.

6. Learn to manage stress

Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical
level, that means a faster heart rate and constricted blood vessels.
When you experience stress, you might also be more likely to engage in other behaviors, such as
drinking alcohol or eating unhealthful food that can adversely affect blood pressure.
Several studies have explored how reducing stress can help lower blood pressure. Here are two
evidence-based tips to try:
 Listen to soothing music: Calming music can help relax your nervous system. Research
has shown it’s an effective complement to other blood pressure therapies (21Trusted
Source, 22Trusted Source).
 Work less: Working a lot, and stressful work situations, in general, are linked to high blood
pressure (23Trusted Source, 24Trusted Source).
Bottom line: Chronic stress can contribute to high blood pressure. Finding ways to manage stress
can help.

7. Eat dark chocolate or cocoa

Here’s a piece of advice you can really get behind.
While eating massive amounts of dark chocolate probably won’t help your heart, small amounts
may.
That’s because dark chocolate and cocoa powder are rich in flavonoids, which are plant
compounds that cause blood vessels to dilate (25Trusted Source).
A review of studies found that flavonoid-rich cocoa improved several markers of heart health over
the short term, including lowering blood pressure (25Trusted Source).
For the strongest effects, use non-alkalized cocoa powder, which is especially high in flavonoids
and has no added sugars.
Bottom line: Dark chocolate and cocoa powder contain plant compounds that help relax blood
vessels, lowering blood pressure.
8. Lose weight
In people with overweight, losing weight can make a big difference to heart health.
According to a 2016 study, losing 5% of your body mass could significantly lower high blood
pressure (26Trusted Source).
In previous studies, losing 17.64 pounds (8 kilograms) was linked to lowering systolic blood
pressure by 8.5 mm Hg and diastolic blood pressure by 6.5 mm Hg (27Trusted Source).
To put that in perspective, a healthy reading should be less than 120/80 mm Hg (4Trusted
Source).
The effect is even greater when weight loss is paired with exercise (27Trusted Source).
Losing weight can help your blood vessels do a better job of expanding and contracting, making it
easier for the left ventricle of the heart to pump blood.
Bottom line: Losing weight can significantly lower high blood pressure. This effect is even more
significant when you exercise.
9. Quit smoking
Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.
Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The
chemicals in tobacco are also known to damage blood vessels.
Surprisingly, studies haven’t found a conclusive link between smoking and high blood pressure.
Perhaps this is because smokers develop a tolerance over time (28Trusted Source).
Still, since both smoking and high blood pressure raise the risk of heart disease, quitting smoking
can help lessen that risk.
Bottom line: There’s conflicting research about smoking and high blood pressure, but what is
clear is that both increase the risk of heart disease.
10. Cut added sugar and refined carbs
There’s a growing body of research showing a link between added sugar and high blood pressure
(29Trusted Source, 30, 31).
In the Framingham Women’s Health Study, women who drank even one soda per day had higher
levels than those who drank less than one soda per day (32Trusted Source).
Another study found that having one less sugar-sweetened beverage per day was linked to lower
blood pressure (33Trusted Source).
And it’s not just sugar — all refined carbs, such as the kind found in white flour — convert rapidly
to sugar in your bloodstream and may cause problems.
Some studies have shown that low carb diets may also help reduce blood pressure.
One study on people undergoing statin therapy found that those who went on a 6-week, carb-
restricted diet saw a greater improvement in blood pressure and other heart disease markers than
people who did not restrict carbs (34Trusted Source).
Bottom line: Refined carbs, especially sugar, may raise blood pressure. Some studies have
shown that low carb diets may help reduce your levels.
11. Eat berries
Berries are full of more than just juicy flavor.
They’re also packed with polyphenols, natural plant compounds that are good for your heart.
Polyphenols can reduce the risk of stroke, heart conditions, and diabetes, as well as improving
blood pressure, insulin resistance, and systemic inflammation (34).
One study assigned people with high blood pressure to a low-polyphenol diet or a high-polyphenol
diet containing berries, chocolate, fruits, and vegetables (35).
Those consuming berries and polyphenol-rich foods experienced improved markers of heart
disease risk.
Bottom line: Berries are rich in polyphenols, which can help lower blood pressure and the overall
risk of heart disease.
12. Try meditation or deep breathing
While these two behaviors could also fall under “stress reduction techniques,” meditation and deep
breathing deserve specific mention.
Both meditation and deep breathing may activate the parasympathetic nervous system. This
system is engaged when the body relaxes, slowing the heart rate, and lowering blood pressure.
There’s quite a bit of research in this area, with studies showing that different styles of meditation
appear to have benefits for lowering blood pressure (36Trusted Source, 37Trusted Source).
Deep breathing techniques can also be quite effective.
In one study, participants were asked to either take six deep breaths over the course of 30
seconds or simply sit still for 30 seconds. Those who took breaths lowered their blood pressure
more than those who just sat (38Trusted Source).
Try guided meditation or deep breathing. Here’s a video to get you started.
Bottom line: Both meditation and deep breathing can activate the parasympathetic nervous
system, which helps slow your heart rate and lower blood pressure.
13. Eat calcium-rich foods
People with low calcium intake often have high blood pressure.
While calcium supplements haven’t been conclusively shown to lower blood pressure, calcium-rich
diets do seem linked to healthful levels (39Trusted Source, 40Trusted Source).
For most adults, the calcium recommendation is 1,000 milligrams (mg) per day. For women over
50 and men over 70, it’s 1,200 mg per day (41).
In addition to dairy, you can get calcium from collard greens and other leafy greens, beans,
sardines, and tofu. Here is a list of calcium-rich plant-based foods.
Bottom line: Calcium-rich diets are linked to healthy blood pressure levels. You can get calcium
through eating dark leafy greens and tofu, as well as dairy.
14. Take natural supplements
Some natural supplements may also help lower blood pressure. Here are some of the main
supplements that have evidence behind them:
 Aged garlic extract: Researchers have used aged garlic extract successfully as a stand-
alone treatment and along with conventional therapies for lowering blood pressure
(42Trusted Source, 43Trusted Source).
 Berberine: Traditionally used in Ayurvedic and Chinese medicine, berberine may increase
nitric oxide production, which helps decrease blood pressure (44Trusted Source, 45Trusted
Source).
 Whey protein: A 2016 study found that whey protein improved blood pressure and blood
vessel function in 38 participants (46Trusted Source).
 Fish oil: Long credited with improving heart health, fish oil may benefit people with high
blood pressure the most (47Trusted Source, 48).
 Hibiscus: Hibiscus flowers make a tasty tea. They’re rich in anthocyanins and polyphenols
that are good for your heart and may lower blood pressure (49Trusted Source).
Read more about supplements for high blood pressure here.
Bottom line: Researchers have investigated several natural supplements for their ability to lower
blood pressure.
15. Eat foods rich in magnesium
Magnesium is an important mineral that helps blood vessels relax.
While magnesium deficiency is pretty rare, many people don’t get enough.
Some studies have suggested that getting too little magnesium is linked with high blood pressure,
but evidence from clinical studies has been less clear (50Trusted Source, 51Trusted Source).
Still, eating a magnesium-rich diet is a recommended way to ward off high blood pressure
(51Trusted Source).
You can incorporate magnesium into your diet by consuming vegetables, dairy products, legumes,
chicken, meat, and whole grains.
Bottom line: Magnesium is an essential mineral that helps regulate blood pressure. Find it in
whole foods, such as legumes and whole grains.
Take home message
High blood pressure affects a large proportion of the world’s population.
While drugs are one way to treat the condition, there are many other natural techniques, including
eating certain foods that can help.
Read more about foods that help lower blood pressure here.
Controlling your blood pressure through the methods in this article may, ultimately, help you lower
your risk of heart disease.
 Almost half of all adults in the United States have high blood pressure.
 For around 20% of them, the condition does not respond to medication.
 In a new study performed in rats, researchers have found that enzymes produced by
some gut bacteria contribute to drug resistance, preventing antihypertensive
medication from working.
 Doctors may be able to predict which antihypertensive drugs are most likely to work
by profiling people’s gut microbes.
 By changing their diet or taking medications, people may be able to modify their gut
microbes and increase the efficacy of some antihypertensive medications.
According to the Centers for Disease Control and Prevention (CDC), 47% of adultsTrusted
Source in the United States have hypertension, or high blood pressure. The International Society
of Hypertension defines hypertension as blood pressure that is consistently higher than 140 over
90 millimeters of mercury (mm Hg)Trusted Source.
People with hypertension are at higher risk of health complications, including heart
disease, heart attack, and stroke.
For many people, hypertension can be controlled by medication, diet, and exercise. However, the
CDC statesTrusted Source that only 24% of people with hypertension have their condition under
control.
Now, a study from the University of Toledo, Ohio, to be published in Experimental Biology, has
found that gut bacteria may explain why treatment is ineffective for some people.
Resistant hypertension
Resistant hypertensionTrusted Source is blood pressure that remains above 140/90 mm Hg
despite treatment with three antihypertensive medications of different classes at the best-tolerated
doses, one of which must be a diuretic.
Currently, doctors treat resistant hypertension by changing medication, or adding extra
medications to those that are not working. However, some people give up their medication
because of increased side effects from multiple treatments. Others remain hypertensive despite
thorough medical management.
Effect of gut bacteria
In this study, researchers looked at the gut microbiome of rats. They found that a common gut
bacterium, Coprococcus comes, can interfere with the action of some angiotensin-converting
enzyme (ACE) inhibitors.
ACE inhibitorsTrusted Source, which include Lotensin (benazepril), Monopril (fosinopril),
and Accupril (quinapril), are some of the most commonly used treatments for hypertension.
In the study, the researchers gave a single dose of quinapril to rats with high blood pressure. They
found that the drug was less effective in reducing blood pressure in rats with a higher gut
microbiota load.
To test their observations, they then gave the rats a combination of C. comes and quinapril. Rats
given the combination had a smaller reduction in blood pressure than those given only quinapril.
Drugs broken down
They then performed in vitro tests and found that C. comes broke down quinapril. They suggest it
does this by producing enzymes that hydrolyze the drug, making it less effective.
Prof. Tim Spector, professor of Epidemiology, King’s College London and lead of the Zoe Covid
Symptom Study, told Medical News Today that the findings added to evidence about the effects of
gut microbes:
“This contributes to the growing data that our gut microbes are crucial to how effectively
most common drugs work, and confirms similar studies with anti-depressant medication.”
And it is not just medications that may be affected by gut microbes. In a recent studyTrusted
Source, Prof. Spector and colleagues found that gut microbes can influence blood pressure in
typical populations.
Modifying gut microbes
“We are still in the early stages of determining the interactions between gut bacteria and
antihypertensive medications,” said Dr. Tao Yang, Ph. D., Assistant Professor at the University of
Toledo, and presenting author of the study. “However, our current findings suggest that the same
drug may not be appropriate for everyone because each person has a unique gut microbial
composition with a unique profile of enzymatic activities.”
The authors are undertaking further experiments with different antihypertensives and other types
of gut bacteria to further explore the interactions between gut microbiota and blood pressure
medications.
Dr. Yang continued: “A better understanding of the relationship between gut microbes and drug
efficacy could lead to new treatment approaches for people who don’t respond to blood pressure
medication. This could include new drugs or modulating gut microbiota with probiotics, antibiotics,
and other methods.”
“As we all have unique microbe gut communities, understanding how we can optimise them via
personalised approaches to our diet is crucial for future health strategies.”
– Prof. Spector
 Hypertension
 Cardiovascular / Cardiology
 GastroIntestinal / Gastroenterology
An exaggerated blood pressure response when standing may increase the risk of cardiovascular
events. James Tarry/Stocksy
 Typically, blood pressure slightly falls when someone stands up.
 However, for some people, blood pressure increases after standing up.
 A new study finds that the latter may indicate a higher risk for adverse
cardiovascular events.
A recent study in HypertensionTrusted Sourceexamined the difference in blood pressure readings
in young to middle age people when they were lying down versus standing.
The researchers investigated how this might have links to long-term adverse health outcomes.
They found that participants who had a higher blood pressure when standing compared with lying
down had a greater risk for cardiovascular and renal events later in life.
What is blood pressure?
Blood pressureTrusted Source is the force with which blood pumps through the body. Doctors
measure it using two numbers: systolic and diastolic readings. The systolic reading is the pressure
when the heart contracts, while the diastolic reading is the pressure on blood vessels when the
heart relaxes.
A healthy blood pressure reading is 120/80 milligrams of mercury (mm Hg) or lower. People with a
systolic reading greater than 140 mm Hg or a diastolic reading greater than 90 mm Hg have high
blood pressure, or hypertension.
High blood pressureTrusted Source increases the risk of developing other health problems. For
example, the condition can contribute to heart, brain, eye, and kidney damage.
Anyone can have high blood pressure, and the number of young- and middle-aged people with
this condition is growingTrusted Source.
Standing versus lying down
Typically, when medical professionals take a blood pressure reading, the person stays in one
position, usually sitting or lying down.
However, they will sometimes take readings in more than one position, usually to test for drops in
blood pressure when moving from lying down to sitting or standing. If it drops significantly,
healthcare experts call it orthostatic hypotensionTrusted Source.
In some people, blood pressure can increase when transitioning from sitting to standing.
The authors of the current study wanted to determine if people who had higher blood pressure
standing versus lying down were at a greater risk for adverse cardiac and kidney problems. Study
author Dr. Paolo Palatini explained the following to Medical News Today:
“Up to now, doctors measured [blood pressure] on standing only in [older adults] on
pharmacological treatment with the purpose of detecting orthostatic hypotension. In young to
middle age people, [blood pressure] is currently measured only in the lying or the sitting posture.”
Study breakdown and results
The researchers conducted the study in Italy and involved 1,207 participants aged 18–45 years.
All these individuals had hypertension but had never received treatment.
To collect baseline data, the scientists had each participant undergo a physical exam. They also
looked at factors, such as body size, and took blood and urine samples.
The researchers asked participants questions about their personal and family history and physical
activity levels. They also noted participants’ use of cigarettes, alcohol, and coffee.
They took three blood pressure measurements while each participant was lying down. Next, they
took three measurements while each was standing. They then looked at the difference between
standing blood pressure and lying blood pressure. They took the measurements twice, 2 weeks
apart.
The team referred to participants with a systolic blood pressure increase of greater than 6.5 mm
Hg as “hyperreactors.” These hyperreactors also had higher levels of epinephrine in their urine.
Over several years, the researchers followed up with participants and collated information about
any major adverse cardiovascular events (MACE).
They concluded that a hyperreactive rise in blood pressure upon standing has links with a higher
risk of MACE in people with hypertension.
Individuals in the top 10% of the hyperreactive group were twice as likely to experience
MACE than those with a typical blood pressure response to standing.
When asked to comment on the study, Prof. Bernard Cheung, Ph.D., FRCP, Sun Chieh Yeh Heart
Foundation Professor in cardiovascular therapeutics at the University of Hong Kong, offered the
following insight:
“People with this response [the change in blood pressure from lying to sitting] tended to have
higher epinephrine levels in their urine. The authors, therefore, suggested that the exaggerated
blood pressure response might be explained by increased epinephrine secretion, which makes
sense because this stress hormone is known to be a trigger of cardiovascular events.”
“This concept is novel,” he continued, “and if true, the lying–standing change in systolic
blood pressure could be a simple bedside test that can join the known predictors of
[cardiovascular events].”
Study limitations and continued research
The authors noted several limitations in their study. Firstly, the research only included white
participants, so it is unclear how much of the data applies to other groups. Additionally, more men
participated in the study than women, so results may not be equally applicable for other genders.