How to lower cholesterol without medications? Practical steps from home

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Controlling cholesterol levels is crucial, as high cholesterol is a major risk factor for cardiovascular events, such as heart attack and stroke. Doctors often recommend drug therapy to help those with very high levels lower them.

If the high cholesterol is slight or moderate, it may be possible to reduce it without resorting to medications. A report published by the “Healthline” website reviews strategies that can be tried at home for this purpose.

There are several reasons that might lead some people to prefer this option. Statins, the class of medications most commonly used to treat high cholesterol, may have side effects in some people that are more severe than the risks of high cholesterol itself. Lifestyle changes that lower cholesterol contribute to improving overall heart health and reducing the risk of other diseases.

Eating foods high in saturated or trans fats raises cholesterol levels. Saturated fats are abundant in dairy products, meat, and palm and coconut oils, while trans fats are found in fast food and processed foods.

However, the latter has become less widespread after the US Food and Drug Administration (FDA) restricted the use of artificial trans fats.

The American Heart Association recommends reducing saturated fats to less than 6% of daily calories. Trans fats are the most harmful, because they raise “bad” cholesterol (LDL) and lower “good” cholesterol (HDL). The World Health Organization advises that it should not exceed 1% of the diet.

Increasing your daily intake of soluble fiber contributes to lowering harmful cholesterol. Rich sources include oats, nuts, legumes, apples, avocados, carrots, and sweet potatoes.

One of the easiest ways to increase this fiber is by taking psyllium supplements and making oatmeal a breakfast meal, in addition to eating a lot of fruits and vegetables.

People who are obese or overweight are more likely to have high cholesterol, but that does not mean that people of normal weight are immune to it.

Aerobic exercise helps maintain a healthy weight, enhances heart health, and raises levels of good cholesterol, which in turn removes harmful cholesterol from the body. Walking, running, cycling, and swimming are beneficial in lowering cholesterol, especially when practiced for 150 minutes per week, or about 30 minutes per day for five days.

It is generally preferable to obtain nutrients from natural sources, but some people may benefit from supplements that improve the lipid profile in the blood.

Fish oil supplements contain omega-3 fatty acids, which may help lower triglycerides, although research results are conflicting in this regard. Fish oil may not directly reduce harmful cholesterol, but it has other benefits, including reducing inflammation.

Some evidence suggests that garlic supplements may moderately lower bad cholesterol, but the US National Center for Complementary and Integrative Health notes that this effect may be limited.

Research dating back to the year 2000 has indicated that garlic may reduce the body’s absorption of cholesterol and lower triglycerides in the blood, but more studies are required to accurately understand the relationship. Garlic supplements can be purchased from health food stores, or simply increase the use of raw garlic in home cooking.

There are no specific symptoms that indicate high cholesterol, and many people do not know they have it. According to the Centers for Disease Control and Prevention (CDC), cholesterol levels should be checked by a health professional every 4 to 6 years after age 21. And more frequently if there is a personal or family history of high cholesterol or cardiovascular disease.

Lifestyle changes, such as diet and exercise, are usually the first line of treatment. But if your doctor thinks your risk of a serious cardiovascular event is high, he or she may recommend a statin.