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.
Great article
I am 52, i checkd my blood and i came to know my SERUM TRIGL YCERIDE is 580 , i am planing have some herble medicine, Curry leavs ,cooking with cocount milk and rice ,like as a soup. You have any idea about this? I got this infor from local aurwedic docter in my town.
Curry is well know for its anti-inflammatory properties. In the article “Health Benefits of Curry Leaves“, they state:
My doc recommended a low carb diet and I have stuck to it faithfully for about a year. My HDL is on the high side of normal( can you have too much good cholesterol?) And my LDL is ten points over the limit. I read an article stating that there is a subset of people whose lipids don’t respond to a low carb diet. I will continue this diet for other reasons, but will also try your suggestions. Thanks!
Please keep in mind that I am not a doctor, just someone who does a lot of research.
Generally speaking, I think the push to put people on cholesterol lowering medications is a really bad idea. Cholesterol performs many critical functions in the body, including addressing inflammation.
If you have elevated levels of HDL, maybe it’s trying to work on healing some sort of inflammation in the body? In your diet, have your tried eliminating common allergens to see if it makes a difference? Are you eating plenty of foods that are high in anti-oxidants, including leafy greens and other bright colored veggies, and raw foods? Do you include fermented foods to improve gut health? Have you tried adding a spore based probiotic supplement to aggressively rebuild helpful bacteria in the gut (including the lower intestinal tract, where many probiotics can’t reach)? Most of us have had our gut health compromised via antibiotics, stress and other environmental toxins, so a good quality probiotic can make a big difference in overall health. Probiotics have been a big part of addressing my own health issues, and I firmly believe that they would be a benefit in many other conditions, too. At the very least, they shouldn’t hurt.
I like your article and will be following a lot of the suggestions you made. But I have a problems with owning a cat. For one thing I’m allergic to cat hair and most importantly, I have a german shephard. So that suggestion will NOT be followed. But will take your book to my doctor on Friday. Thanks again for this.
yes, if you are allergic to cats, skipping the cat is a good idea.
Great article! I grew up in a family of skinny people slowly dying from cholesterol related illnesses. Through the 80’s, we adjusted our diet to include a plethora of “substitute” foods. Over the years, I’ve watched my dad become less and less healthy, as my grandfather and his brothers did. All take/took statins, and my brother is on his way, if he isn’t already. I’m happy to say that, even though I’m overweight, by eating real foods, including butter, eggs, and red meat (mostly venison, I’ll concede), for several decades now I don’t have any of those health issues. I firmly believe all the fake stuff we ate and the damage the statins cause (my dad is diabetic from them) has diminished their lives instead of helped.
Thanks for sharing your story. I hope at some point the truth will come out about all of the fake “foods”, like people are finally starting to wake up about margarine.
I use all the ones you listed and still have high cholesterol. I just found out about these two and are adding these to my diet! Dr. Oz says they work.
Add these to the list.
PURSLANE (Portulaca oleracea)
Goji berries.
I just ordered seeds to grow my own because their are none in the city here.
I have both in my garden, although the goji berries aren’t producing yet. Good to know.
Great post Laurie,
One of the natural, and interesting, ways to reduce the level of cholesterol is sleeping.
Our bodies metabolizes cholesterol as we sleep. This is the exact reason why it is recommended to take statin drugs before we go to sleep.
Those who get too little sleep or too much sleep are more prompt to have higher levels of bad cholesterol and lower levels of good cholesterol. Sleeping time intervals that are not normal are believed to interrupt the way cholesterol is metabolized by our bodies.
Additional advantage of getting enough sleep intervals is that you will have more stamina to be more physically active, which will benefit your cholesterol levels.
Thanks for sharing that helpful information.
Niacin and serrapeptase will also reduce cholesterol.
Great information, keep up the good works, information thats natural and, makes sense is truly valuable. Thank you for sharing. 🙂
What about those who are genetically predisposed to high cholesterol? My husband has tried the diet changes to no avail. He is not overweight and gets moderate exercise.
If he is otherwise healthy, I wouldn’t be overly concerned about it, as there are numerous studies that link higher cholesterol levels with longevity. You can read more at, “The Benefits of Cholesterol“. If he has other health concerns, you should work with a trained health professional. I can share general information, but it’s not safe or legal for me to give specific advice.
A very interesting article. Thank you for sharing.
Thank you for reading, Mary Jean, and have a wonderful 2017.
Thanks for this post. I don’t know anyone who feels better taking statin drugs. I would much rather manage my cholesterol with diet and lifestyle. So far, my tests all come back looking great on the HDL and lipid panels and I hope to keep it that way
Have the yearly check up next week and remembered this post. Thank you! I’m taking a copy to the doc. 🙂
I hope your doctor is open-minded.
I am definitely sharing this one! There is a lot of great information here… and who doesn’t want another excuse to get a cat, right? (Although *my* cat is a nasty thing who may well be the cause of at least one heart attack.) 😉
Have you ever watched “My Cat from Hell”? It’s got some good tips for dealing with difficult cats and helping them learn to be the good companions we’d like them to be. One high energy cat showed up and adopted us last summer, and we’ve have to really work with him to get him to be a much more loveable fellow.
I haven’t seen that… but maybe I should! Though I think most of my cat’s problem is that he is really old. 🙁
I think he smacks people’s ankles as they walk by in the same way that a grumpy old man would brandish a cane at someone!
It’s a really neat show. The turnaround in the cats is amazing. Miss Kitty, our older female cat, does the ankle attack sometimes, too, when she’s feeling sassy, but not too often.
Laurie, Bless you for helping this kitty!
Thank you for this post! I’m so glad it poped up in my pinterest feed. My 12 year old has a cholesterol of 200. No mention of drugs….yet! I’m glad to have a few other more natural options to try. It was also interesting to read why we need cholesterol. Knew that had to be a reason if our bodies produce it. No way is she going on meds.
I hope this helps!
Thanks for sharing this information, Laurie. I recently had a wellness check that showed my ldl cholesterol was slightly higher than optimal. Their recommendation was to switch to low fat foods and exercise more…exercise yes, low fat foods…not so sure. I’m going to try increasing vit c, magnesium, and some of your other suggestions (and exercise too). Thanks!
My niece, who is a nurse, says that very little time is spent on nutrition, and from what I have seen from my own health care practitioner, I would agree. It takes a long time to change long held dogmas. Good luck!
I have been diagnosed with extremely high triglycerides (over 300) and my doc put me on Lipitor first, then Crestor. I had terrible muscle pain and weakness with both and did not continue with the prescription. I went for a few years before getting my lipid panel, changing the food I eat (more Paleo) and exercising more. As a result, my next lipid panel showed a whopping increase to over 600 and my doc said it was the highest she had ever seen. She recommended I change my diet and start on LiVaLo a newer statin that was not supposed to have the same side effects. After doing some research, I found that my age 63 and lack of any familial heart disease could make my high levels a non-issue. Paleo diets are also reported to increase levels as well. I would rather eat pure and healthy and feel better than revert to how I was previously. The meds are outrageously expensive also $280 for a month supply of 15 pills. That is close to 1/3 my monthly income. Totally makes no sense for me to take these meds. I’m glad more medical professionals are speaking out on this topic, and thanks for posting it here. We can all be more healthy without Big Pharma if we do some of the things on your list!
Thanks for sharing your experience, Pamela. I’ve seen loved ones have terrible side effects from the medications, and I don’t wish that on anyone. Good for you for doing your research.
Real good article. I am looking for more information on Coconut oil. I recently has by pass surgery and my cardiologist is saying to reduce saturated fats, one of whom is coconut oil. I realized this is a plant based saturated fat so this is why I am looking for my information. Thank you for all the good resources
Hi Catherine.
You may want to check out this recent article on Dr. Oz and share it with your doctor. http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil
Information blaming saturated fats for heart disease is based primarily on a study that used oxidized (damaged) fats, force fed in large amounts. This site offers a comprehensive discussion of the saturated fat/cholesterol myth – http://chriskresser.com/specialreports/heartdisease
You’re very welcome, and have a great holiday season.
Excellent and well researched article, Laurie! Statins are the biggest hoax. Without cholesterol we’d all be puddles of goo on the floor. Sharing!
Thanks, Todd.
Thanks Laurie for the very well put together post!
My Mom and Mother-in-law are both on cholesterol lowering drugs and I don’t think either one of them need them. My Mother-in-law is 85 years old and is in great health, will go for a 5 mile walk when the weather permits or rides a stationary bike for an hour, lifts weights and eats really well (I even got her to to start drinking Kombucha) and has no problems with her heart or blood flow.
My Mom is stiff and osteoarthritic and she notices that she feels much better when she is off her Cholesterol meds. I’m going to print this off for her.
There are so many people I know who are affected by this that I just felt I had to say something about it. Those side effects are nasty! Give you mom a hug for me – and your MIL, too, if you can catch her. 🙂
This gave me a big smile! By the way… it is very true! Sure, cats all have very different personalities… same a people all act different! 🙂
Maybe the cat thing is tied into their purrs?
“Purring is Vibrational Therapy”
“In a 2006 study conducted by Fauna Communications, researchers found that the frequency of a cat’s purr (between 25 and 140 Hz), convers the same frequencies that are therapeutic for bone growth and fracture healing, pain relief, swelling reduction, wound healing, muscle growth and repair, tendon repair, and mobility of joints.”
GREAT post! Sharing on Facebook right now. I would assume dogs would help as well. We had miniature schnauzers when I was a little girl and I LOVED them.
Thanks, Adrienne. Actually, that study didn’t see the same correlation with dog owners, perhaps because dogs require more care (walks, attention) or maybe due to the differing personalities of dog and cat owners. Other studies have shown that dogs are very good at lifting depression and reducing anxiety, so dogs may have a less direct effect on reducing cholesterol.
I can’t imagine a cat would reduce your cholesterol, but a dog wouldn’t. People who own cats either can’t find them or they are wrapping their wounds after being bitten or scratched 🙂
You’ve been hanging out with the wrong cats. 😉
Kristen – That is so not true! My 2 cats follow me around most all the time. And on the rare occasion that they are out of my sights, all it takes is for me to yell “PARTY MIX!!!” and they come running for a treat. Bo biting, no scratching.
lol – you should catch that with a camera and post on youtube.
I agree with Laurie. Our cat is always next to us.
Cat therapy!
It shows you never had a cat. My cat was the best friend and companion I ever had in my life.
My cat went outdoors 1 day & never returned. Miss him so much ?
They’re irreplaceable, but maybe there’s room in your heart for another.
They are contributing it to the purring and last I checked dogs don’t purr!
🙂 Indeed.