Here are some lifestyle changes that may help lower cholesterol

levels:
 Eat healthy foods
Eat more fruits, vegetables, whole grains, and plant-based foods. You
can also include healthy fats and oils, protein-rich foods like fish and
seafood, legumes, nuts, and seeds. Limit foods high in saturated and
trans fats, like red meat and whole dairy products, as well as foods
high in sugar or salt.
 Add soluble fiber
Soluble fiber can reduce the amount of cholesterol absorbed into your
bloodstream. You can find it in foods like oatmeal, kidney beans,
Brussels sprouts, apples, and pears.
 Eat omega-3 fatty acids
These fatty acids don't affect LDL cholesterol, but they do have other
heart-healthy benefits, like reducing blood pressure. You can find
omega-3 fatty acids in salmon, mackerel, herring, walnuts, and
flaxseeds.
 Exercise
Try to get at least 150 minutes of exercise per week.
 Maintain a healthy weight
Balance your activity level and calorie intake so you're burning as
many calories as you're taking in.
 Quit smoking
Smoking can improve your HDL cholesterol levels, as well as your
blood pressure and heart beat.

MedicalNewsToday
8 drinks that could help lower cholesterol - MedicalNewsToday
27 Oct 2023 — Other ways to lower cholesterol. The American Heart Association (AHA)
recommends the following lifestyle changes to lower cholesterol levels: limiting foods high in
saturated fats and trans fats, including red meat and whole dairy products. limiting foods
high in sugar or salt. eat nutritious foods, including fruits, vegetables, and whole grains.
getting at least 150 minutes of exercise per week. quitting smoking, if applicable.
maintaining a moderate body weight. Doctors can also prescribe medications, such as
statins, to help keep cholesterol levels healthy. When to contact a doctor.

Mayo Clinic
 Top 5 lifestyle changes to improve your cholesterol - Mayo Clinic
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.

mayoclinic.org
High cholesterol - Symptoms and causes
11 Jan 2023 — Eat a low-salt diet that emphasizes fruits, vegetables and whole grains; Limit
the amount of animal fats and use good fats in moderation; Lose extra pounds and maintain
a healthy weight; Quit smoking; Exercise on most days ...

betterhealth.vic.gov.au
Cholesterol - healthy eating tips - Better Health Channel
Cholesterol and healthy eating * plenty of vegetables, fruit and wholegrains. * a variety of
healthy protein-rich foods (especially fish and seafood), legumes (such as beans and lentils),
nuts and seeds. ... * unflavoured milk, yoghurt and cheese. ... * healthy fats and oils. ... *
herbs and spices to flavour foods, instead of adding salt.

everydayhealth.com
8 Ways to Lower Your Triglycerides (and Cholesterol) With Lifestyle ...
17 Apr 2023 — To maintain a healthy weight and lower triglycerides, you need to take in
healthy calories and eliminate excess calories, according to Milks. That means balancing
your activity level and calorie intake until you are burning as many calories as you are taking
in.

my.clevelandclinic.org
Cholesterol Diet: How Nutrition & Foods Impact Levels
To lower your cholesterol, limit foods high in saturated fat and avoid foods with trans fat.
These fats raise your “bad” cholesterol (LDL). Adding more soluble fiber and plant-based
foods to your diet can lower your LDL cholesterol while also giving you the nutrition you need
for an active, vibrant life.

hindustantimes.com
World Heart Day: 5 lifestyle changes you should make to reduce cholesterol
levels
29 Sept 2017 — Quitting smoking will help in improving your HDL cholesterol level. Not only
that, it also helps your blood pressure and heart beat. According Dr. Ambuj Roy, Additional
Professor of Cardiology, AIIMS, New Delhi, “Smoking tobacco is the single most preventable
cause for heart diseases.

Some other home remedies for high cholesterol include:

Astragalus, Hawthorn, Red yeast rice, Plant supplements, Garlic, and
Coriander seeds.
Garlic
Avoid trans fats

Nuts

Green tea

https://www.healthline.com

7 Natural Remedies for High Cholesterol

Plant sterols and stanols may help lower your risk of heart disease. They help prevent
your small intestine from absorbing cholesterol. This can lower LDL (bad) ...
MedicalNewsToday

https://www.medicalnewstoday.com

Natural ways to lower cholesterol without medication

Natural ways to lower cholesterol include replacing trans fats and saturated fats, eating
more soluble fiber, and exercising regularly. Learn more here.

GoodRx

https://www.goodrx.com

10 Natural Ways to Lower Your Cholesterol

3 days ago — Oats. Beans. Lentils. Fruits like apple, pears, and oranges. Peas. Psyllium.

Mayo Clinic

https://www.mayoclinic.org

Top 5 lifestyle changes to improve your cholesterol

1. Eat heart-healthy foods · Reduce saturated fats. Saturated fats, found primarily in red
meat and full-fat dairy products, raise your total cholesterol.

People also search for

Natural drink to lower cholesterol

How to reduce cholesterol in 7 days

10 best home remedies for cholesterol

How to reduce cholesterol in 30 days

40 foods to lower cholesterol

What reduces cholesterol quickly naturally

Web results

Aditya Birla Capital

https://www.adityabirlacapital.com

6 Effective Natural Home Remedies for Cholesterol Control

4 Jun 2020 — Incorporating cholesterol-lowering foods into your diet · 1. Drink Coriander
Seed Infused Water: · 2. Add Turmeric In Your Food: · 3. Eat Raw Amla ...

MedicalNewsToday

https://www.medicalnewstoday.com

8 drinks that could help lower cholesterol

27 Oct 2023 — 1. Green tea ... Green tea contains catechins and other antioxidant
compounds that seem toTrusted Source help lower LDL and total cholesterol ...

WebMD

https://www.webmd.com

Alternative Treatments for High Cholesterol

14 Jul 2023 — Other herbal products: The results of several studies suggest fenugreek
seeds and leaves, artichoke leaf extract, yarrow, and holy basil all may ...

Harvard Health

https://www.health.harvard.edu

11 Foods that Lower Cholesterol - Harvard Health Publishing

26 Mar 2024 — Add these foods to lower LDL cholesterol · 1. Oats. · 2. Barley and other
whole grains. · 3. Beans. · 4. Eggplant and okra. · 5. Nuts. · 6. Vegetable ...

Managing Your Cholesterol

Menu

Eating high-quality...

Vegetarian diet linked to lower...

Heart Health

Truemeds

https://www.truemeds.in

Say Goodbye to High Cholesterol: Home Remedies

7 days ago — The home remedies to control cholesterol are to prioritise a diet rich in
fruits, vegetables, grains, proteins, and healthy fats. Regular ...

Times of India

https://timesofindia.indiatimes.com
Home remedies: 10 ways to lower cholesterol levels naturally

5 May 2024 — Engage in aerobic exercise such as brisk walking, jogging, cycling, or
swimming for at least 150 minutes per week. Exercise helps raise HDL ...

People also search for

How to reduce cholesterol in 7 days naturally

Herbs to lower cholesterol quickly

Indian home remedies to reduce high cholesterol

How to reduce cholesterol without medication

Supplements to lower cholesterol

15 foods that lower cholesterol

Page Navigation
AI overview is ready

All
Images
Videos
Short Videos
Shopping
News
Web
Books
Maps
Flights
Finance
Search tools
Feedback
Search Labs | AI Overview
Learn more
…
High cholesterol can cause a number of symptoms, including:
Chest pain
Also known as angina, this can be caused by reduced blood flow to the heart.
Fatigue
High cholesterol can impact blood flow, leading to fatigue, weakness, and a
lack of energy.
Shortness of breath
Reduced blood flow to the heart can cause shortness of breath.
Other symptoms
These can include nausea, numbness, slurred speech, numbness or coldness
in extremities, and high blood pressure.

WebMD
Understanding Cholesterol Problems: Symptoms – WebMD
4 Sept 2023 — You develop symptoms of heart disease, stroke, or
atherosclerosis in other blood vessels, such as left-sided chest pain,
pressure, or fullness; dizziness; unsteady gait; slurred speech; or pain in the
lower legs. Any of these conditions may be linked to high cholesterol, and
each requires medical help right away.

Maxhealthcare.in
Signs of High Cholesterol in Men
Chest pain: High cholesterol can lead to atherosclerosis and chest pain
(angina) due to reduced blood flow to the heart. Fatigue: Elevated cholesterol
levels can impact blood flow, leading to fatigue, weakness, and a lack of
energy. Shortness of breath: Reduced blood flow to the heart can cause
shortness of breath …

Visitcompletecare.com
How Do You Know if You Have High Cholesterol – Complete Care
9 Sept 2021 — What are the warning signs of high cholesterol? * Nausea. *
Numbness. * Slurred speech. * Extreme fatigue. * Chest pain or angina. *
Shortness of breath. * Numbness or coldness in extremities. * High blood
pressure.
High cholesterol can also lead to more serious conditions, such as: Heart
disease, Stroke, Atherosclerosis, and Heart attack.
Any of these conditions may be linked to high cholesterol and each requires
medical help right away.
This is for informational purposes only. For medical advice or diagnosis,
consult a professional. Generative AI is experimental.
What Are the Symptoms of Cholesterol Problems? A high level of cholesterol
in the blood doesn’t have obvious symptoms, but it can increase your risk for
conditions that do have symptoms, including angina (chest pain caused by
heart disease), high blood pressure, stroke, and other circulatory ailments.4
Sept 2023
https://www.webmd.com
Understanding Cholesterol Problems: Symptoms – WebMD
Feedback
About featured snippets
People also ask
How does your body feel when you have high cholesterol?
What are 10 warning signs of high cholesterol?
How can I reduce my cholesterol?
What is the best exercise to lower cholesterol?
Feedback

Mayo Clinic
https://www.mayoclinic.org
High cholesterol – Symptoms and causes
11 Jan 2023 — Chest pain. If the arteries that supply your heart with blood
(coronary arteries) are affected, you might have chest pain (angina) and
other …

Cleveland Clinic
https://my.clevelandclinic.org
High Cholesterol: Causes, Symptoms and How It Affects the Body
A key symptom is intermittent claudication. This is a leg cramp that starts up
when you’re moving around but then stops when you rest. It’s a sign of
reduced …
People also search for
Symptoms of high cholesterol in females
Signs of high cholesterol on face
What causes high cholesterol in men
What are the 5 signs of high cholesterol?
How to reduce cholesterol
High cholesterol symptoms eyes
British Heart Foundation
https://www.bhf.org.uk
High cholesterol – symptoms, causes & levels
Symptoms of high cholesterol · Tendon xanthomata – swellings made from
cholesterol on the knuckles of your hands, your knees or the Achilles tendon
at the back …

Healthline
https://www.healthline.com
High Cholesterol Symptoms: What to Know
2 Jun 2022 — tightness, squeezing, fullness, pain, or aching in your chest or
arms; difficulty breathing; anxiety or a feeling of impending doom; dizziness
…

Healthline
https://www.healthline.com
High Cholesterol: Symptoms, Causes, Levels, and More
Complications of high cholesterol · stroke · heart attack · angina, or chest
pain · high blood pressure · peripheral vascular disease · chronic kidney
disease.
What to Know
Lowering cholesterol
How Much Cholesterol Should…
9 Natural Cholesterol Reducers
Triglycerides
Foods to Increase Your HDL
Stress reduction

FamilyDoctor.org
https://familydoctor.org
High Cholesterol: Symptoms, Causes and Treatment
20 Jun 2022 — Often, there are no specific symptoms of high cholesterol. You
could have high cholesterol and not know it. If you have high cholesterol,
your …

WebMD
https://www.webmd.com
High Cholesterol in Men
20 Aug 2022 — If levels of blood and oxygen to the heart drop far enough,
you may start feeling chest pain or find yourself short of breath. A heart
attack …
Why Should I Care About High…
What Is High Cholesterol?
What Are the Risk Factors for…
What’s the Link Between…

Canada.ca
https://www.canada.ca
Signs and symptoms of high cholesterol
6 Feb 2017 — Should you be tested? · diabetes · high blood pressure · a
history of smoking · excessive stomach fat · a family history of early heart
disease or …

Penn Medicine
https://www.pennmedicine.org
High Cholesterol – Symptoms and Causes
Cited by 60 — Too much bad cholesterol in your blood can increase your
chance of getting heart disease, stroke, and other problems. Common
medical terms for high blood …
People also search for
My cholesterol is 7.1 is that high
What can cause a sudden increase in cholesterol
How to tell if you have high cholesterol without a blood test
My cholesterol is 250 is that high
What foods cause high cholesterol
What is considered dangerously high cholesterol
To help control cholesterol, you can try eating a heart-healthy diet that
includes:
Plant-based foods
Eat lots of fruits, vegetables, whole grains, and beans.
Soluble fiber
This helps prevent your digestive tract from absorbing cholesterol. Foods
high in soluble fiber include apples, bananas, oranges, pears, prunes,
oatmeal, kidney beans, Brussels sprouts, and lentils.
Healthy fats and oils
Choose nuts, seeds, avocados, olives, and their oils for cooking. Fatty fish are
also a good source of unsaturated fats, including omega-3 fatty acids, which
can reduce the risk of heart attack.
Protein
Eat a variety of healthy protein-rich foods, such as fish and seafood,
legumes, nuts, and seeds. You can also try adding whey protein, which is
found in dairy products.
Limit cholesterol-rich foods
Avoid foods of animal origin, such as liver and other organ meats, egg yolks,
shrimp, and whole milk dairy products. If you choose red meat, make sure it
is lean and limit to one to three times a week. You can also limit food
products with vegetable fat, lard, shortening, or hydrogenated vegetable oils
listed amongst the first three ingredients.
Other tips
Avoid fried foods, desserts, and anything made with white flour. You can also
try using herbs and spices to flavor foods, instead of adding salt.
Skip to main content
Logo for WebMD

Home

Conditions

Back

Conditions

View All

ADD/ADHD

Allergies

Arthritis

Atrial fibrillation

Breast Cancer

Cancer

Crohn’s Disease

Depression

Diabetes

DVT

Eczema

Eye Health

Heart Disease

HIV & AIDS

Lung Disease

Lupus

Mental Health

Multiple Sclerosis

Migraine

Pain Management

Psoriasis

Psoriatic Arthritis
Rheumatoid Arthritis

Sexual Conditions

Skin Problems

Sleep Disorders

Ulcerative Colitis

Drugs & Supplements

Back

Drugs & Supplements

Drugs

Supplements

Pill Identifier

Interaction Checker

Well-Being

Back

Well-Being

View All

Aging Well

Baby

Birth Control

Children’s Health

Diet & Weight Management

Fitness & Exercise

Food & Recipes

Healthy Beauty

Men’s Health

Parenting

Pet Health
Pregnancy

Sex & Relationships

Teen Health

Women’s Health

Symptom Checker

Find a Doctor

More

Back

More

News

Blogs

Podcasts

Webinars

Newsletters

WebMD Magazine

Best Hospitals

Support Groups

Orthopedics

Privacy & More

Log In

Search WebMD

Search

Cholesterol & Triglycerides/Feature Stories

Cholesterol Management Guide

11 Tips to Cut Your Cholesterol Fast

Medically Reviewed by Melinda Ratini, DO on November 27, 2023 Written by Karyn Repinski

4 min read

Listen

If you have high cholesterol, you’re also at higher risk for heart disease. But the good news is, it’s a risk
you can control. You can lower your “bad” LDL cholesterol and raise your “good” HDL cholesterol. You
just have to make some simple changes.

“I tell patients that you have to start somewhere and just keep going,” says Suzanne Steinbaum, DO, an
attending cardiologist at Lenox Hill Hospital in New York City. “As you adopt lifestyle changes, everything
starts shifting, and the improvements you see at 6 weeks often increase by 3 months.”

Lifestyle isn’t everything – your genes matter, too. You still may need to take medicine to get your
cholesterol back on track. But your daily habits do help. If you make just a few simple changes, you might
be able to lower your medication dose and chance of side effects.

Follow these tips to cut your cholesterol and improve your health.

Ban Trans Fats

“They raise your LDL, lower your HDL, and increase your risk of developing heart disease and stroke,”
Steinbaum says.

That’s why the FDA has taken steps to remove artificial trans fat from the food supply. But small amounts
of trans fat could still be in some products. So when you shop for food, check the Nutrition Facts labels
and ingredients. If you see “partially hydrogenated oil” on the package, that’s just a fancy name for trans
fat.

FEATURED

What Is a ‘Widow Maker’ Heart Attack?

What Type of Fiber Should You Eat More Of?

13 Cholesterol Mistakes to Stop Making

Scale Back

You don’t have to lose a lot of weight to lower your cholesterol. If you’re overweight, drop just 10
pounds and you’ll cut your LDL by up to 8%. But to really keep off the pounds, you’ll have to do it over
time. A reasonable and safe goal is 1 to 2 pounds a week. The National Heart, Lung and Blood Institute
notes that while inactive, overweight women usually need 1,000 to 1,200 calories daily for weight loss,
active, overweight women and women weighing more than 164 pounds usually require 1,200 to 1,600
calories each day. If you’re extremely active during your weight-loss program, you may require additional
calories to avoid hunger.

Get Moving

“Exercising at least 2 ½ 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?

FEATURED

Healthy Foods That Are High in Cholesterol

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.

Butt Out

“Smoking can raise LDL and lower HDL, and quitting often improves those numbers,” Samaan says. In
one study, people who stopped smoking saw their “good” cholesterol rise 5% in one year. But if you’re
regularly around smokers, take heed: Breathing secondhand smoke every day can also raise levels of bad
cholesterol.

Laugh More
Laughter is like medicine: It increases HDL, Steinbaum says. Need to add some comic relief to your life?
Check out silly pet videos online, sign up for a joke-a-day email, or watch funny movies.

Struggling to Talk to Your Doctor About High Cholesterol Treatment Options?

Use this appointment guide to prepare for your visit and learn how to collaborate with your doctor for
more personalized care.

Get Started

SourcesUpdate History

Share

View privacy policy, copyright and trust info

MORE ON CHOLESTEROL MANAGEMENT

Photo of more on ms

16 Tips to Help Lower Your Cholesterol

Surprising Causes of High Cholesterol

Finding the Ideal Cholesterol Ratio

RECOMMENDED

Photo of man resting on park bench

RELATED LINKS

Cholesterol & Triglycerides News

Cholesterol & Triglycerides Reference

Cholesterol & Triglycerides Slideshows

Cholesterol & Triglycerides Quizzes

Cholesterol Management Blog

Find a Doctor

WebMDRx Savings Card

Atherosclerosis
Diabetes

Diet & Nutrition

Heart Disease

High Blood Pressure

High Triglycerides

Living Healthy

Metabolic Syndrome

My Medicine

Stroke

Sign up for our free Cholesterol Management Newsletter

Get the latest news and information about lowering cholesterol

Enter your email address

By clicking Subscribe, I agree to the WebMD Terms & Conditions & Privacy Policy and understand that I
may opt out of WebMD subscriptions at any time.

Follow WebMD on Social Media

Download WebMD App

App Store ImageAndriod Store Image

Policies

About

Our Apps

For Advertisers

Privacy Policy

Cookie Policy

Editorial Policy

Advertising Policy
Correction Policy

Terms of Use

TRUSTe

TAG Registered Seal

Adchoices

© 2005 – 2024 WebMD LLC, an Internet Brands company. All rights reserved. WebMD does not provide
medical advice, diagnosis or treatment. See additional information.

Ginger. One 2014 study showed that ginger can lower your total cholesterol and triglycerides levels,
while a study from 2008 showed that it can reduce LDL cholesterol levels and boost HDL cholesterol. You
can add raw ginger to food, or take it as a supplement or powder.

Drinking hot water also lowers cholesterol levels.

fenugreek seeds and leaves, artichoke leaf extract, yarrow, and holy basil all may help lower cholesterol.

Soluble fiber is also found in kidney beans, apples, pears, barley and prunes. 2) Fish and omega-3 fatty
acids.

Studies have found that curcumin can help reduce LDL cholesterol (the “bad” cholesterol) and increase
HDL cholesterol (the “good” cholesterol). Additionally, turmeric can help prevent the oxidation of
cholesterol, which is a process that can lead to the buildup of plaque in the arteries

Oats. · 2. Barley and other whole grains. · 3. Beans. · 4. Eggplant and okra. · 5. Nuts. · 6.
Vegetable.7.Fenugreek