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.
What about dog owners?
Dog owners tend to be more active and have improved mental health. The study, “Dog Ownership and Cardiovascular Health: Results From the Kardiovize 2030 Project”
Concluded:
Great article – especially for someone like me just learning ! So from this – I get it now – cholesterol is not the villain necessarily (though there are things to help adjust the good and bad ) So my question? (now that my dr. says me being 65 years old and a rising Cholesterol to 215 or something necessitated a calcium scan which shows high build up ) – so if there is calcium build up – then switch to a low Cholesterol diet or something ? Thanks Curious and just learning.
Most cholesterol is created within the body, and low cholesterol diets tend to have little impact.
If there’s calcium buildup in your body where there should not be, I’d suggest doing some research into vitamin K2 (that’s K2, not K). Vitamin K2 helps calcium get where it’s needed in the body, in bones in teeth, and not in arteries. Some of the best food sources of K2 are natto, blue cheese, and foie gras, which aren’t so common in the US diet. The book “Vitamin K2 and the Calcium Paradox” is a good place to start.
Thank you, very helpful article. I already do many of these things. I recently read that most oats in the US are contaminated with glyphosate, so if that’s true, then it would be important to find a clean source.
Glyphosate is pervasive in our food system. Ideally, yes, it would be best to find oats that had been verified as residue free. Odds are better if you buy organic, but even that isn’t a sure thing at this point.
I’m 73. Doing just fine without any prescription meds, thank you very much.
My overall cholesterol number hovers around 200. My healthcare provider did more tests beyond the simple one-number protocol. Here’s what she found:
+ My good cholesterol gives the appearance of “too high.” Bad cholesterol is low.
+ My cholesterol numbers are genetic. Nothing can change it.
+ I have non-sticky cholesterol, meaning it’s likely not to build up.
When my husband had heart bypass surgery 12 years ago, he was handed a script for statins. When I asked why, I was told it’s protocol–had nothing to do with his numbers, which were low. Didn’t get them. He’s doing well at 80.
Thanks for sharing your story, and I’m glad you and your husband are doing well.
Interesting insights on statins and cholesterol! Your list of natural alternatives sounds like a great way to explore healthier options. You’re invited to check out my blog posts whenever you’d like!
Laurie, Thank you for sharing this information. My family has had a horrible history of cholesterol issues. I counted myself lucky making it to my 50s with a minor issue of triglycerides, which is not the familial issue. I was able to resolve that problem, but now, years later, my LDL is climbing out of control no matter what I do. So far, I have been able to stand my ground about no statins. (I don’t respond to most medications well and work hard to do it the natural way.) My sister is struggling as well. She is doing the niacin thing under the guidance of her medical provider…shock! I am going to work on this list and continue searching for ways to bring it down.
I recently read about amla, or Indian gooseberry, which is used in Ayervedic medicine. I think I found a reliable source and want to see if that will work. But most natural alteratives, you need to commit to at least 3 months, if not longer, to see how your body is going to respond to it/them and how well. I try to commit to a 6 month minimum.
BTW – the “lab” schedule you end up on when you start taking statins is more to check on what that stuff is doing to you body than it is to see how your cholesterol numbers are responding. That was courtesy of a provider or clinical staff who has worked with my husband over the many years of him being on statins and other meds.
Thanks again for such great information.
There are many different options out there, but statins do not seem like a good one to me.
Another study, “No association between ‘bad cholesterol’ and elderly deaths”
“An international team of experts has found that older people with high levels of low-density lipoprotein (LDL-C) live as long, and often longer, than their peers with low levels of LDL-C. The findings, resulting from an analysis of past studies involving more than 68,000 participants over 60 years of age, call into question the ‘cholesterol hypothesis’ which suggests people with high cholesterol are at risk of dying and need statin drugs to lower their cholesterol.”
Thank you !❤️❤️🎼
Have heard of drinking a little bit of water that an egg plant was boiled in daily will bring down your number ? I have a customer that says this has brought hers down a lot . She is in her early 70 s in great shape ,slender and very active so her high numbers must be inherited ? ( she cut egg plant in chunks boils it 10 min in large pot of water, cools it then dips out the pulp and stores the water in fridge ) she said it was working for her and her husband……
I hadn’t heard of this, but some online searching does show that some people use eggplant to lower cholesterol. One site places eggplant and lemon slices in a pitcher of water in the fridge and tells people to drink the water.
I THOUGHT THEY WOULD SAY *EAT A CAT* ….
I haven’t seen any studies on that, but I’m certain the cats would disapprove.
Blueberries? What did this mean:
“time- and dose-dependent manner”
Good article.
I hunted down the abstract for that study and re-linked it. The abstract doesn’t give details on dosage in terms of how many blueberries they ate, only that they consumed varying amounts of blueberry polyphenols. The “time and dose dependent manner” means that their blood work changed over time depending on the dose they were given.
The title of the study is a mouthful, as they usually are “Intake and time dependence of blueberry flavonoid-induced improvements in vascular function: a randomized, controlled, double-blind, crossover intervention study with mechanistic insights into biological activity.”
Their results and conclusions:
So it looks like the blueberries started to kick in around 1-2 hours after consumption, and continued to positively influence blood chemistry for at least 6 hours. (But they didn’t test after 6 hours, so there’s no clear indication of when the impact subsides.)
Blueberries, like most brightly colored fruits and vegetables, are high in antioxidants, which can help reduce inflammation in the body. Reduce inflammation, and blood cholesterol levels may go down because the cholesterol crew has fewer repairs to make.
really great amount of FACTUAL info throughout the site, dies the C M A or Ag Can know you exist? gt ready for them to raid you if they don’t. Anyhoo the item on the walnut balls reallllly is important.
Over in Norfolk county the Kernals Peanuts have REAL peanut BUTTER in many forms, like peanut butter chocolate fudge ice cream; great for desert after the double garlic black peanuts that are put into a chicken, pork or haddock fried rice and veggie supper. deciding which will be eaten first, your walnut bars or quinoa oat barley power bars i make when i want a mid morning or mid afternoon munch. if you want the recipe sent to you send a reply, the medic can’t get it through his head how
throwing in the burdock weed leaves along with recipes like you put out helps keep the cholesterol and weight levels down. again lots of good ideals for solid thinking on not just for eating.
‘ber, my nick name
I suspect we’re on some watch or another for simply encouraging people to grow their own food. My husband used to have pretty high security clearance back in the military, and I’ve had to have background checks done for entering nuke plants, so were white listed back in the day, but it’s been a while.
Good recipes are always welcome.
I’ve been told that mine was very high Dr wanted to put me on meds but I asked if it were possible to give me a year to lower on my own I’ve read some horrible stories regarding Statins. Reading this article will help me to do so. Thank you so very kindly for your advice.
Good luck. I hope you get the results you need.
Fish oil is best and effective home remedies to treat High Cholesterol
Again, the medical profession has it wrong. Cholesterol is an IMPORTANT part of a healthy person, especially the older we get. It is, very generally speaking, the ‘grease’ that helps keep our joints working. It is also NOT the cause for heart disease!
Carbohydrates consumed, antioxidant intake, smoking, weight (especially around the middle), lack of exercise, high blood pressure, and HEALTHY saturated fats, all combine to increase your risk factor of heart disease.
All the above suggested ways to reduce cholesterol are great suggestions though.
Carol – did you read page 2 of the article? (I broke it into two pages because it was so long, but perhaps I should go back to one.) Cholesterol is not the enemy. It is essential to life and health. Unfortunately, many people are forced by their healthcare providers or healthcare plans to try and lower their cholesterol – thus the post.
Hello!
I’ll be 60 on Tuesday…Yay! And I’ve just been told my cholesterol is high. I don’t remember the numbers as I was in shock after my Dr. said that on the phone!
I have a super food smoothie for breakfast and lunch with toast and lingon berry jam (yum). For the last year and a half.
Most all of the things that are supposed to lower cholesterol I consume daily.
Apparently it’s another part of being a woman this age. Again, Yay!
I’m still reading a lot about it, thanks for your information! Coconut oil, is that high in cholesterol or does it help lower my numbers?
Thank you!
I did some digging, and different sites contradict each other. Some say coconut oil will lower it, some say it will raise it.
I really appreciate you taking the time to dig, I was finding the same thing.
Thanks lots, glad I found you, so much information I can’t wait to read!
Welcome!