People can naturally lower their cholesterol levels through dietary and lifestyle changes. Increasing the number of sets or repetitions increases the benefit (32). One 12-week study had 68 adults add 15 grams of the psyllium product Metamucil to their daily 10-mg dose of the lipid-lowering medication simvastatin. It is similar to a vitamin, except that the body can produce its own Q10, preventing deficiency. Reduce overall fat intake, avoid trans fats, limit saturated fats and replace “bad” fats with “good” fats, such as olive oil and … In a large study of several thousand adults in Pacific Asia, smoking was associated with decreased HDL levels and increased total cholesterol (37). The 4-week study involved 96 healthy adults who consumed 50 grams (g) daily of either: Coconut oil and butter predominately contain saturated fat, whereas olive oil contains mostly monounsaturated fat. As opposed to saturated fats, unsaturated fats have at least one double chemical bond that changes the way they are used in the body. This article discusses vitamin F, including what it is, how it…. Not only does it improve physical fitness and help combat obesity, but it also reduces harmful LDL and increases beneficial HDL (27, 28). The higher doses in supplements are not as well tested as the small doses in vegetable oils (44). WITH the safety of cholesterol medications called into question, here are some drug-free alternatives to try. Healthline Media does not provide medical advice, diagnosis, or treatment. Natural Ways to Lower Cholesterol. These good bacteria, also called probiotics, reduce both harmful kinds of lipoproteins, LDL and VLDL (20, 21). LDL and total cholesterol decreased by about 5% over a longer, 26-week period (49). Soluble fiber not only supports digestive health but also lowers levels of LDL cholesterol and promotes overall heart health. In contrast, high-density lipoprotein (HDL) protects against heart disease by carrying cholesterol away from vessel walls and back to the liver. You may find packaged foods convenient in various ways. Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. The study also showed that different types of saturated fat can vary in their effects on cholesterol levels. Likewise, several other lifestyle choices can help increase the beneficial HDL and decrease the harmful LDL. Cholesterol has important functions in the body, but can cause clogged arteries and heart disease when it gets out of control. The longer the duration, the greater the effects (32). Soluble fiber lowers LDL cholesterol levels but does not affect HDL cholesterol or triglyceride levels. Lower Your Cholesterol Naturally 1. Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp (15). Other sources of omega-3s include seeds and tree nuts, but not peanuts. We explain just how much cholesterol you should have each day and where fats fit in. This damage is related to tobacco tar, rather than nicotine (36). ... May lower LDL cholesterol and … Other ways to lower cholesterol levels is taking Natural Cholesterol Supplements. In a study of 30 adults, taking 3 grams of soluble fiber supplements daily for 12 weeks decreased LDL by 18% (22). Quitting smoking can reverse these effects. By changing your dietary habits and lifestyle, you can naturally lower your cholesterol. In the end, those eating more cholesterol did not have higher total cholesterol levels or changes in lipoproteins, compared to those eating less cholesterol (4). Exercising regularly can also help. 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