The best science-backed strategies to reduce LDL cholesterol without medication

how to lower ldl cholesterol without drugs

You need to discuss what levels are best for you to reach with your doctor. Eating foods that are naturally high in fiber, like oatmeal and beans, as well as unsaturated fats, like olive oil, avocados, and nuts, are also good choices when you’re eating for heart health. Eggs contain cholesterol, but managing your cholesterol isn’t only about cholesterol in weed vs booze the food you eat. Eating foods with cholesterol may not raise your blood cholesterol levels. However, if you are at risk for cardiovascular disease, you may want to limit the number of eggs you eat each week. Many studies have proven that consuming plenty of soluble fiber decreases the risk of cardiovascular disease while lowering LDL cholesterol levels.

Natural ways to lower cholesterol without medication

It’s important to work with your doctor, who can provide support and resources, to help you adhere to their recommendations on how to lower your risk. Recommendations may include losing excess weight and focusing on finding what works best for you in managing your diabetes. The science over “good” and “bad” cholesterol has shifted quite a bit recently, so how can you be sure that you’re not putting your health in danger? Read on for everything you need to know about LDL — backed by the most recent science.

Other changes to your diet

Too much of certain types of cholesterol can affect your health. Although there is no recommended intake for insoluble or soluble fiber, many experts recommend a total intake of 25 to 30 grams per day with about one-fourth (6 to 8 grams) coming from soluble fiber. It’s important to limit your intake of alcohol if you have high cholesterol. If you can’t, speak with your healthcare provider about alcohol treatment options. In a British study, participants who sipped a cocoa drink twice daily for a month lowered their LDL and raised their HDL.

Is niacin safe for the heart?

Speaking of indulgent desserts, strawberries also provide a health boost. Policosanol, a product made from sugar cane, was once popular as a cholesterol-lowering agent. But a large, well-designed randomized clinical trial has shown that policosanol actually has no effect on blood lipid levels. Some red yeast rice supplements have been shown to lower cholesterol, because they contain monacolin K.

Eat more polyunsaturated and monounsaturated fats

Research shows that regular consumption of tree nuts like walnuts and almonds is tied to lower levels of total cholesterol, LDL cholesterol, and triglycerides. “This is likely because they contain unsaturated fats, omega-3 fatty acids, fiber, vitamin E, and plant sterols,” Dr. Haythe explains. Anything else you may do—whether it involves prescription medication, supplements, or even invasive therapy—cannot be expected to have very much benefit unless you also get your lifestyle in order. Beans, legumes and spinach are just a few of the foods that can lower cholesterol while still providing lots of protein.If you’re not ready to go fully plant-based, that’s OK. The cholesterol found in oily fish can also be part of a heart-healthy diet that lowers your cholesterol. Aim for two servings per week of salmon, tuna, sardines, mackerel or herring.