15 Ways to Reduce Cholesterol Naturally
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I was talking with a friend about statin use, which now makes drug companies about $19 billion a year globally. Pretty amazing for substances that weren’t even on the market until the late 1980s. Given that I am not a fan of Big Pharma, I put together this list of 15 ways to reduce cholesterol naturally.
Somehow humanity survived for thousands of years without popping pills, and I’d like to see us get back to that.
Under the American Medical Association guidelines, roughly 1/3 of all adults should consider taking cholesterol-lowering statin drugs.
Many healthcare practitioners feel that statin medications are overused in the United States. Statins may cause serious side effects.
See also:
“Why is Cholesterol Important in the Body?” and
“Statin Side Effects – Why You Might Feel Worse“
Also, 50% of people who die suddenly from heart attacks do not have high cholesterol.
Note: Please check with your doctor if you are on any prescription medications. Some foods and supplements may interfere with certain medications. This post is for general information only.
Table of contents
- #1 – Increase Your Magnesium Levels to Naturally Decrease Cholesterol
- #2 – Get More Vitamin C
- #3 – Drink Some Green Tea
- #4 – Add Some Vitamin K2 to Your Diet
- #6 – Oats for Breakfast
- #7 – Get a Cat
- #8 – Eat some Blueberries
- #9 – An Apple a Day Really May Keep the Doctor Away
- #10 – Choose Omega 3 Rich Lard for Cooking
- #11 – Enjoy Some Garlic
- #12 – Supplement with Fish Oil
- #13 – Get a Little Nutty
- #14 – Apple Cider Vinegar
- #15 – Exercise
#1 – Increase Your Magnesium Levels to Naturally Decrease Cholesterol
In The Magnesium Miracle, Dr. Carolyn Dean explains how magnesium acts as a natural statin. It limits cholesterol production so that it covers necessary functions, but is not produced in excess.
Foods that are high in magnesium include:
- kelp
- wheat bran
- wheat germ
- almonds
- cashews
- molasses
- brewer’s yeast
- buckwheat
- brazil nuts
- dulse
- filberts
- peanut
- wheat grain
- millet
- pecans
- English walnuts
- rye
- tofu
- dark chocolate
Many wild plants are also high in magnesium, such as burdock root, dandelion, chickweed and nettle. It may be difficult to get enough magnesium through diet. I apple magnesium cream to my legs after I shower for a magnesium boost.
#2 – Get More Vitamin C
As an antioxidant, vitamin C helps to reduce inflammation. Supplementing with at least 500mg/d of vitamin C decreased serum LDL cholesterol and triglyceride concentrations.
Some good food sources of vitamin C include:
- citrus fruits such as oranges, grapefruit, lemons and limes
- kiwi
- papaya
- strawberries
- pineapple
- cantaloupe
- sweet bell peppers – green or red
- cruciferous vegetables such as cabbage, cauliflower, broccoli and kale
- sweet potatoes
Fruits and vegetables are also high in soluble fiber, which also helps reduce cholesterol naturally.
#3 – Drink Some Green Tea
Catechin, a major constituent of green tea, reduces oxidized (damaged) low-density lipoprotein.
In a 2007 study, volunteers consumed the equivalent of 6 to 7 cups of green tea daily. They experienced a significant change in plasma LDL concentration.
#4 – Add Some Vitamin K2 to Your Diet
The book Vitamin K2 and the Calcium Paradox explains how vitamin K2 lowers your risk of heart disease.
While K2 can lower serum cholesterol, more importantly, K2 reduces atherosclerois, i.e. plaque accumulation in the arteries. This plaque is the deposits of calcium, fatty substances and scar tissue that together cause “hardening of the arteries”.
With plaque build up, the arteries either clog up and reduce or stop blood flow entirely, or get fragile and have a blow out. Vitamin K2 is not the same as vitamin K1, which is abundant in leafy greens and great for bone building.
Vitamin K2 makes sure that calcium gets in your bones and teeth, not your muscles and arteries. It can also remove calcium buildup in the arteries after it has formed and help restore arterial flexibility. The best source of vitamin K2 is natto, a fermented soybean concoction with a stringy, slimy texture.
Other sources of vitamin K2 include:
- goose liver pate
- hard cheeses (such as gouda)
- soft cheeses (such as Brie)
- egg yolk
- butter
- chicken liver
Most people in the US are low in vitamin K2. Regular cheese eaters tend to far better than the general population. You can also buy a K2 supplement made from natto.
#6 – Oats for Breakfast
Oats are packed with soluble fiber, which helps reduce “bad” LDL cholesterol. Top your oatmeal with some berries for an extra antioxidant boost.
Study subjects who ate two oat bran muffins a day for 28 days had an 8.7% reduction in LDL cholesterol. Though cereals like Cheerios advertise themselves as “heart healthy”, I stick with less processed options. The EWG found Cheerios were contaminated with glyphosate residue.
#7 – Get a Cat
University of Minnesota Researchers studied more than 4000 people for 10 years. They found that cat owners had their risk of heart attack reduced by 30%.
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Of course, this tip would probably not be helpful if you are a cat hater like my father-in-law. This may be related to a cat’s ability to purr.
In the article “The Cat’s Purr and Sounds That Heal”, the author states:
“The type of frequencies that are found in the cat’s purr are good for healing muscle, tendon, and ligament injuries, as well as for muscle strengthening and toning. They are good for any type of joint injury, wound healing, reduction of infection and swelling, pain relief, and relief of chronic pulmonary disease.”
#8 – Eat some Blueberries
A recent study concluded that “blueberry intake acutely improves vascular function”. Blueberries are high in anti-oxidants, which reduce inflammation.
Learn how to grow your own blueberries.
#9 – An Apple a Day Really May Keep the Doctor Away
My grandmother Catherine always loved to say, “an apple a day keeps the doctor away”. It turns out she was probably right.
A study found that older women who ate apples every day reduced LDL cholesterol levels by 23% and increased HDL cholesterol levels by 4%.
The apple eating women also lost an average of 3.3 pounds. Apples are rich in pectin, a soluble fiber that helps reduce cholesterol naturally.
#10 – Choose Omega 3 Rich Lard for Cooking
Lard has gotten a bad rap, but lard from pastured pigs is high in omega 3 fatty acids. A 2018 found mangalitsa lard consumption reduced total cholesterol levels, including LDL and HDL cholesterol. Another study found that lard improved the lipid profile and gut health.
On a personal note, my brother had been cooking with “olive oil”, because he thought it was better for you. The problem is that most of the “olive oil” sold in the US is laced with highly processed vegetable oils. He switched to cooking with lard, butter, and other saturated fats, and his joint and muscle pain levels dropped dramatically. You should also avoid trans fats, which are common in processed foods.
#11 – Enjoy Some Garlic
A study published in 2013 found that garlic reduced cholesterol levels, specifically total cholesterol and triglyceride levels. Garlic is also anti-viral, antibacterial and anti-fungal, and may help lower blood pressure and improve liver function.
Fresh garlic packs more punch than cooked. Learn how to grow garlic.
#12 – Supplement with Fish Oil
Loaded with omega-3 fatty acids, fish oil is a nutritional powerhouse that lowers triglycerides and increases HDL cholesterol. Make sure to choose a quality brand that has been tested for mercury and other contaminants.
Fatty fish like salmon, mackerel, and sardines are also good sources of omega-3 fatty acids. Eat them a couple of times a week to boost your omega-3 intake.
#13 – Get a Little Nutty
Walnuts, like fish oil, are high in omega-3 fatty acids. Nuts are also high in magnesium.
In an unrelated note, acting silly to reduce stress is also good for reducing inflammation and improving overall health.
#14 – Apple Cider Vinegar
Mix a tablespoon of apple cider vinegar (ACV) with a glass of water and drink it before meals. This helps regulate cholesterol and supports digestion. If the taste is too strong, add a touch of honey. Apple cider vinegar tea combines ACV with more healthy ingredients for an extra boost.
#15 – Exercise
Although exercise is very good for many reasons, it’s not a magic bullet when it comes to cholesterol.
Cleveland Clinic states that “Exercise has the greatest effect on triglycerides (lowers them) and HDL, the good cholesterol (increases it). Exercise does not have much impact on LDL unless combined with dietary changes and weight loss.” Start out slowly and gradually increase your activity levels.
Remember that oxidized (damaged) cholesterol is more of a problem than high cholesterol.
Aim to reduce inflammation so that your body doesn’t need to produce excess cholesterol to fight inflammation. Don’t attack the firefighters for trying to put out the fire!
There are alternatives to statin medication. Please share this post to help get the word out!
This article is written by Laurie Neverman. Laurie is a lifelong learner with a passion for natural remedies and holistic healing. She’s successfully improved her eyesight and cleared her psoriasis.
Originally published in 2014, last updated in 2024.