Regular exercise can lower cholesterol, reducing the risk of adverse health outcomes. Good physical activity options include brisk walking, running, and resistance training.
The American Heart Association (AHA) advise people to aim for a minimum of 150 minutes of moderate intensity exercise per week to lower low-density lipoprotein (LDL), or “bad,” cholesterol levels.
Cholesterol helps the body build cells, make vitamins and hormones, and digestTrusted Source some fatty foods. However, high levels of LDL cholesterol can be dangerous and put a person at riskTrusted Source of several health issues, including heart attack and stroke.
In this article, we look at whether exercise lowers cholesterol. We also explain which types of physical activity to try and suggest other ways in which a person can manage their cholesterol.
Types of cholesterol
It is worth noting that there are two main types of cholesterol in a person’s body: LDL cholesterol and high-density lipoprotein (HDL), or “good,” cholesterol.
When people talk about lowering their cholesterol levels, they are referring to LDL cholesterol. About 38%Trusted Source of adults in the United States have high LDL cholesterol.
Can exercise lower cholesterol?
According to the AHA, 150 minutes of moderate intensity aerobic exercise per week is enough to lower cholesterol and reduce high blood pressure.
Exercise can also help raise HDL cholesterol. A 2013 studyTrusted Source showed that walking for 1 hour a day on 5 days of the week for 24 weeks increased the levels of HDL cholesterol in the body.
A 2015 studyTrusted Source supported this finding, showing that the levels of HDL cholesterol in the body increased after regular high intensity strength training three times per week for 10 weeks.
Regular exercise can also help in various other ways, including:
- helping a person reach or maintain a moderate body weight
- improving mental health
- building muscle and bone strength
- boosting energy levels and reducing fatigue
A person can lower the levels of LDL cholesterol in their body in other ways, too. These includeTrusted Source:
- eating a healthy diet
- reducing the levels of saturated fats and trans fats in the diet
- reducing alcohol consumption
- maintaining a moderate body weight
- quitting smoking
- reducing stress
- getting a good amount of sleep
Types of exercise and their effects on cholesterol
Regular exercise is a good way to get fit and healthy and reduce the amount of LDL cholesterol in the body.
Below, we list some of the forms of exercises that can help reduce LDL cholesterol levels.
Walking
Regular brisk walks offer many health benefits. In one studyTrusted Source, people who walked for 1 hour a day on 5 days of the week saw a reduction in the amount of LDL cholesterol in their body.
Walking regularly and at a brisk pace is a good way to keep fit and healthy, and this activity is often easier to manage and carry out than running.
A 2013 review compared walking with running. It stated that as long as the amount of energy a person expended was the same, both moderate walking and vigorous running reduced the risk of a number of heart-related issues by the same amount.
Running
Regular running also offers plenty of health benefits. It can help people get fit, lose weight, and improve their mental health.
A 2019 review in the British Journal of Sports Medicine linked any amount of running to a 27% lower risk of all causes of death.
Running can also help reduce the amount of LDL cholesterol in a person’s blood.
The above review shows that any amount of running is good for a person’s health. However, a much older studyTrusted Source showed that people who ran longer distances had more significant reductions in the levels of LDL cholesterol in their blood.
Cycling
Cycling is another effective way of lowering LDL cholesterol levels.
A study in the Journal of the American Heart Association showed that people who cycled to work were less likely to have high cholesterol than individuals who did not.
The authors also noted that cycling to work led to a lower risk of several cardiovascular health issues.
Resistance training
Resistance training increases muscle strength by making the muscles work against a form of resistance. People may also refer to resistance training as weight training.
Resistance training can include the use of weights, such as dumbbells or kettlebells, weight machines that a person would find in a gym, or the person’s own body weight.
Common resistance training exercises include:
- pushups
- stomach crunches
- weightlifting, such as chest presses, dead lifts, or curls
- squats
A 2014 reviewTrusted Source found that premenopausal individuals who underwent supervised resistance training sessions saw the amounts of total and LDL cholesterol in their body reduce over 14 weeks.
The participants took part in the resistance training three times a week, with each session lasting 40–50 minutes.
Organized sports and other activities
Other sports and activities can also be beneficial for lowering cholesterol and improving general health.
The main factors to consider are how much energy the body uses up doing the sport or activity and how often a person engages in it.
The following sports and activities can help:
- swimming
- yoga
- team sports, such as basketball, football, or soccer
- high intensity interval training (HIIT)
How much exercise to do
The World Health Organization (WHO)Trusted Source state that adults should undertake a certain amount of exercise each week to stay healthy. However, they point out that 1 in 4 adults around the world do not meet the global recommended levels of physical activity.
The WHO recommend that adults aim for one of the following:
- at least 150–300 minutes of moderate intensity aerobic physical activity per week
- at least 75–150 minutes of more vigorous intensity aerobic physical activity each week
- an equivalent combination of moderate and vigorous physical activity throughout the week
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Tracking heart rate
Tracking the heart rate during exercise can help a person reach their fitness or weight loss goals. Heart rate is a good indicator of how much effort a person is putting in when exercising.
The AHA recommend that people reach 50–85% of their maximum heart rate when exercising.
They explain that a person can calculate their maximum heart rate by subtracting their age from 220 to give them a value in beats per minute (bpm).
For example, a 30-year-old would subtract 30 from 220, giving them a maximum heart rate of about 190 bpm.
Optimum cholesterol levels
Scientists measure cholesterol in milligrams per deciliter (mg/dl).
According to the Centers for Disease Control and Prevention (CDC)Trusted Source, the desirable level of total cholesterol is less than 200 mg/dl.
More specifically, the desired level of LDL cholesterol is less than 100 mg/dl, and the optimum level of HDL cholesterol is greater than or equal to 60 mg/dl.
When a person gets a blood lipid test to measure these levels, their doctor can help them understand what the results mean for their health.
If a person’s cholesterol levels are not within the healthy ranges, their doctor can help them develop a personalized treatment plan. This plan may include recommended exercise and dietary changes. In some cases, a doctor may also suggest other treatments.
Summary
A person can combat high cholesterol by exercising regularly. Forms of exercise that help a person lower their total and LDL cholesterol levels include walking, running, cycling, and swimming. Often, these exercises can also help raise the levels of a person’s HDL cholesterol.
A person may also lower their levels of LDL cholesterol by making certain lifestyle changes, such as improving their diet and quitting smoking.ADVERTISEMENThttps://googleads.g.doubleclick.net/pagead/ads?gdpr=1&us_privacy=1—&gdpr_consent=CPDpVRAPDpVRADjACBENBLCsAP_AAH_AAAAAGMwFwAFAAVAAyABwAEAAKgAaAA9ACKAE0AMIAfgBCACOAEgAJQAVoBBwDAgHUAXmAwcBjIGXwDwAKgAZAA4ACAAFQANAAigCEAEcAQcAiwBgQDqALzAZeAAA.YAAAAAAACP__wAAA&addtl_consent=1~89.2216.2657&client=ca-pub-4771166113579725&output=html&h=262&slotname=6271596127&adk=3998557956&adf=1865327845&pi=t.ma~as.6271596127&w=750&lmt=1616729413&rafmt=12&psa=0&format=750×262&url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2Fdoes-exercise-lower-cholesterol%23best-exercises&flash=0&wgl=1&uach=WyJXaW5kb3dzIiwiMTAuMCIsIng4NiIsIiIsIjg5LjAuNDM4OS45MCIsW11d&dt=1616729401743&bpp=8&bdt=38264&idt=264&shv=r20210322&cbv=r20190131&ptt=9&saldr=aa&abxe=1&cookie=ID%3D62eff83f87c5cab5%3AT%3D1616729402%3AS%3DALNI_MZnHVw0oQ6ZdGQ0-2oyUxd_yRGkBw&prev_fmts=0x0&nras=1&correlator=4656933042441&frm=20&pv=1&ga_vid=1464096568.1616729402&ga_sid=1616729402&ga_hid=1423411864&ga_fc=0&u_tz=60&u_his=1&u_java=0&u_h=768&u_w=1024&u_ah=728&u_aw=1024&u_cd=24&u_nplug=3&u_nmime=4&adx=37&ady=7389&biw=1007&bih=568&scr_x=0&scr_y=5131&eid=42530672%2C31060288%2C44736525%2C44740079%2C44739387&oid=3&pvsid=4041594293423593&pem=937&rx=0&eae=0&fc=896&brdim=0%2C0%2C0%2C0%2C1024%2C0%2C1024%2C728%2C1024%2C568&vis=1&rsz=%7C%7CpeEbr%7C&abl=CS&pfx=0&fu=8448&bc=31&ifi=1&uci=a!1&btvi=1&fsb=1&xpc=R7zSA5RqC8&p=https%3A//www.medicalnewstoday.com&dtd=11890
Last medically reviewed on March 24, 2021
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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Adam Rowden on March 24, 2021
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Natural ways to lower cholesterol
- Avoid trans fats
- Reduce saturated fats
- Monounsaturated fats
- Polyunsaturated fats
- Soluble fiber
- Exercise
- What is cholesterol?
- Summary
Cholesterol is a waxy, fat-like substance that the liver produces. It is also present in animal-based foods. Cholesterol supports many essential bodily functions, but high levels can lead to health issues.
According to the National Heart, Lung, and Blood Institute (NHLBI)Trusted Source, unhealthful lifestyle choices are the leading cause of high cholesterol. However, genetics, certain medical conditions, and medications can also contribute to high cholesterol.
Having high cholesterol does not cause symptoms, but it can increase the risk of heart disease and stroke. Doctors can prescribe statins to help lower a person’s cholesterol levels, but these medications can cause side effects, such as headaches, muscle cramps, and nausea.
In this article, we explore some natural ways to lower cholesterol without medication. We also discuss what cholesterol is and why high levels can be harmful.
Avoid trans fats
Trans unsaturated fatty acids, which people commonly refer to as trans fats, are unsaturated vegetable fats that have undergone an industrial process called hydrogenation, which makes them solid at room temperature. Food manufacturers use trans fats because they are relatively inexpensive and long-lasting.
Sources of trans fats include:
- margarine
- vegetable shortening
- partially hydrogenated vegetable oils
- fried foods
- certain processed and prepackaged foods
Bacteria in the stomachs of cows, sheep, and goats produce natural trans fats. Cheese, milk, and other dairy products may contain modest amounts of natural trans fats.
According to the American Heart Association (AHA), consuming trans fats can negatively affect a person’s health in two different ways:
- they can raise blood levels of low-density lipoprotein (LDL) cholesterol, or “bad cholesterol”
- they can reduce blood levels of high-density lipoprotein (HDL) cholesterol, or “good cholesterol”
LDL cholesterol can accumulate in the arteries and increase the risk of heart disease, heart attack, and stroke. HDL cholesterol helps remove LDL cholesterol from the bloodstream.
According to a 2019 review, low levels of HDL cholesterol are common in people with type 2 diabetes, which increases their risk of heart disease. The authors suggest that treatment should focus on lowering LDL cholesterol levels to reduce this risk.
In a 2017 studyTrusted Source, researchers used cell cultures to show that a trans fat called elaidic acid had toxic effects in neuron-like cells. Elaidic acid led to cell death and increased markers of oxidative stress.
Consume fewer saturated fats
Saturated fats generally stay solid at room temperature whereas unsaturated fats are usually liquid.
Dietary sources of saturated fats include:
- red meat
- pork
- chicken with the skin on
- butter
- cheese and other dairy products
- cooking oils, such as palm oil and coconut oil
The AHA recommend that saturated fat should only represent about 5–6% of a person’s daily calorie intake.
A diet high in saturated fats may raise a person’s LDL cholesterol levels. Excess LDL cholesterol can accumulate and form hard deposits in the arteries, which may lead to a condition called atherosclerosis.
A 2018 studyTrusted Source examined how different dietary fats affected blood levels of cholesterol. The 4-week study involved 96 healthy adults who consumed 50 grams (g) daily of either:
- extra virgin coconut oil
- butter
- extra virgin olive oil
Coconut oil and butter predominately contain saturated fat, whereas olive oil contains mostly monounsaturated fat.
According to the results, the participants who consumed butter had significantly higher levels of LDL cholesterol than those in the coconut oil and olive oil groups.
The study also showed that different types of saturated fat can vary in their effects on cholesterol levels. For example, coconut oil significantly increased the participants’ levels of HDL cholesterol whereas butter significantly raised LDL cholesterol levels.
However, a 2015 systematic reviewTrusted Source did not find a direct association between saturated fat intake and risk of death, coronary heart disease, cardiovascular disease, stroke, or type 2 diabetes.
Consume more monounsaturated fats
Vegetables, nuts, and fish are rich in monounsaturated fats. These fats take the form of liquids at room temperature.
Good sources of monounsaturated fats include:
- avocados
- nuts, such as almonds, peanuts, and Brazil nuts
- seeds
- vegetable oils, such as olive, peanut, sesame, and sunflower oils
In a 2019 studyTrusted Source involving 119 adults with a high waist circumference, consuming a diet high in a monounsaturated fat called oleic acid resulted in lower LDL and total cholesterol levels than a diet that was higher in saturated fats and lower in monounsaturated fats. Oleic acid had no effect on the levels of triglycerides or HDL cholesterol in the blood of the participants.
Eat more polyunsaturated fats
Polyunsaturated fats include omega-3 and omega-6 fatty acids. Consuming these fats in moderation can reduce LDL cholesterol without affecting HDL cholesterol levels.
Dietary sources of polyunsaturated fats include:
- walnuts
- fish, such as salmon, tuna, and trout
- plant oils, such as soybean, corn, and sunflower oils
A 2017 review found evidence suggesting that diets rich in polyunsaturated fats from fish oil may prevent some mechanisms of arrhythmia, which is an irregular heartbeat, and promote overall heart health.
It is important to balance the intake of omega-6 fatty acids with that of omega-3 fatty acids. Consuming too many omega-6 fatty acids may cause adverse health effects.
In a 2018 studyTrusted Source, mice that consumed a diet high in omega-6 fatty acids had low-grade chronic inflammation that was due to oxidative stress.
Eat more soluble fiber
Soluble fiber absorbs water to create a thick, gel-like paste in a person’s digestive tract. Soluble fiber not only supports digestive health but also lowers levels of LDL cholesterol and promotes overall heart health.
A 2017 studyTrusted Source investigated the benefits of a high-fiber diet in 69 Asian Indians with higher-than-normal cholesterol levels. The participants who consumed 70 g per day of soluble fiber had lower total cholesterol and LDL cholesterol levels than those who ate their usual diet.
Foods rich in soluble fiber include:
- vegetables
- fruits
- whole grains, such as oatmeal and brown rice
- legumes
- beans
Soluble fiber lowers LDL cholesterol levels but does not affect HDL cholesterol or triglyceride levels. Consuming too much soluble fiber can lead to constipation, bloating, and stomach pain. People should try to increase their soluble fiber intake gradually over time.MEDICAL NEWS TODAY NEWSLETTERKnowledge is power. Get our free daily newsletter.
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Exercise regularly
Studies show that regular exercise can help lower bad cholesterol levels and raise good cholesterol levels.
For example, the results of a 2019 studyTrusted Source involving 425 older adults showed that moderate and vigorous physical activity lowered blood pressure, reduced blood sugar levels, and increased HDL cholesterol levels.
In a 2015 studyTrusted Source involving 40 adult women, participants who followed a 12-week resistance training program had reduced total cholesterol and increased HDL cholesterol levels compared with those who did not follow the program.
The Department of Health and Human ServicesTrusted Source recommend that adults do at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic physical activity a week for substantial health benefits. A person can spread this activity throughout the week.
People new to exercise may want to start with lower intensity activities and gradually build the intensity of their workouts. Performing high-intensity exercises without proper training or supervision can lead to injuries.
People can incorporate regular exercise into their lives by walking, jogging, cycling, or doing resistance exercises with light weights.
People with cardiovascular disease or other heart problems should consult a doctor before participating in intense physical activities.
What is cholesterol?
Cholesterol is a fat-like substance that is present in every cell in the body. Although having too much cholesterol can increase the risk of adverse health effects, the body needs cholesterol to build cell membranes and to produce:
- the sex hormones estrogen and testosterone
- vitamin D
- bile acids, which help the body digest fats
The liver naturally produces all of the cholesterol that the body needs. However, certain foods contain cholesterol, and other foods can trigger the liver to produce more cholesterol.
High levels of LDL cholesterol can lead to fatty deposits building up on the walls of arteries, which increases a person’s risk of heart disease, heart attack, and stroke.
HDL cholesterol collects LDL cholesterol and other fats from the arteries and transports them back to the liver. The liver disposes of excess cholesterol by converting it into a digestive fluid called bile.
Although people should aim to have more HDL cholesterol than LDL cholesterol, the NHLBITrusted Source recommend that adults keep their blood levels of total cholesterol below 200 milligrams per deciliter.
Summary
Cholesterol supports many essential bodily functions, such as cell membrane formation and hormone production. However, having high levels of LDL cholesterol can increase a person’s risk of heart disease, heart attack, and stroke.
People can naturally lower their cholesterol levels through dietary and lifestyle changes. Replacing trans fats with monounsaturated and polyunsaturated fats can help lower levels of LDL cholesterol and raise levels of HDL cholesterol.
Other ways to naturally lower cholesterol include eating more soluble fiber and exercising regularly.ADVERTISEMENThttps://googleads.g.doubleclick.net/pagead/ads?gdpr=1&us_privacy=1—&gdpr_consent=CPDpVRAPDpVRADjACBENBLCsAP_AAH_AAAAAGMwFwAFAAVAAyABwAEAAKgAaAA9ACKAE0AMIAfgBCACOAEgAJQAVoBBwDAgHUAXmAwcBjIGXwDwAKgAZAA4ACAAFQANAAigCEAEcAQcAiwBgQDqALzAZeAAA.YAAAAAAACP__wAAA&addtl_consent=1~89.2216.2657&client=ca-pub-4771166113579725&output=html&h=262&slotname=6271596127&adk=3998557956&adf=868359319&pi=t.ma~as.6271596127&w=750&lmt=1616729442&rafmt=12&psa=1&format=750×262&url=https%3A%2F%2Fwww.medicalnewstoday.com%2Farticles%2F325113%23exercise&flash=0&wgl=1&uach=WyJXaW5kb3dzIiwiMTAuMCIsIng4NiIsIiIsIjg5LjAuNDM4OS45MCIsW11d&dt=1616729422665&bpp=10&bdt=59187&idt=12&shv=r20210322&cbv=r20190131&ptt=9&saldr=aa&abxe=1&cookie=ID%3D62eff83f87c5cab5%3AT%3D1616729402%3AS%3DALNI_MZnHVw0oQ6ZdGQ0-2oyUxd_yRGkBw&prev_fmts=0x0%2C750x262&nras=1&correlator=4656933042441&frm=20&pv=1&ga_vid=1464096568.1616729402&ga_sid=1616729402&ga_hid=1423411864&ga_fc=0&u_tz=60&u_his=1&u_java=0&u_h=768&u_w=1024&u_ah=728&u_aw=1024&u_cd=24&u_nplug=3&u_nmime=4&adx=37&ady=17126&biw=1007&bih=568&scr_x=0&scr_y=14881&eid=42530672%2C31060288%2C44736525%2C44740079%2C44739387&oid=3&psts=AGkb-H9mYxvrXU_D-OrsbiJKtcT1w_eEiW6QRyJLrlYENIOA-lP9UPTqQPOIbVFkN2fyF5JzVfBNbwhJcw&pvsid=4041594293423593&pem=937&rx=0&eae=0&fc=896&brdim=0%2C0%2C0%2C0%2C1024%2C0%2C1024%2C728%2C1024%2C568&vis=1&rsz=%7C%7CpeEbr%7C&abl=CS&pfx=0&fu=8448&bc=31&ifi=15&uci=a!f&btvi=2&fsb=1&xpc=9DwwZzn0Yy&p=https%3A//www.medicalnewstoday.com&dtd=20039
Last medically reviewed on May 7, 2019
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Medically reviewed by Gerhard Whitworth, R.N. — Written by Jamie Eske on May 7, 2019
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Lowering your cholesterol: How long does it take?
People who wish to lower their cholesterol levels are likely to find that making lasting changes to their diet and lifestyle is more effective than trying quick fixes.
Lifestyle changes can sometimes lower cholesterol levels relatively quickly. People may notice the effects in as little as a few weeks.
However, to see a lasting change in their cholesterol levels, a person will need to stick to their lifestyle adjustments and any medications that a doctor recommends to control the issue.
What is cholesterol?
Cholesterol is a waxy, fatty substance that the liver produces. In the body, cholesterol plays a key role in forming cells and breaking down some types of fatty acids. The body creates all the cholesterol it needs.
Dietary cholesterol is the other source of cholesterol, coming from the foods a person eats. Cholesterol appears in animal foods such as meat, egg yolk, and full fat dairy products.
Regularly eating these products adds more cholesterol to the body and raises the levels of cholesterol in the blood.
Additionally, some fats and oils may stimulate the liver to make more cholesterol, potentially increasing the levels even more.
Cholesterol levels
A report in Circulation notes that almost 38% of adults in the United States have high cholesterol. The report defined high blood cholesterol as levels over 200 milligrams per deciliter (mg/dl).
High cholesterol levels increase a person’s risk of heart disease and serious events, such as heart attack and stroke.
Various factors play into a person’s overall risk of disease, but lowering high blood cholesterol may help reduce that risk.
How long does it take cholesterol to go down?
People who need to use medications such as statins to lower their cholesterol should see their cholesterol levels fall quickly.
These medications may work in a matter of weeks, and they generally work to a larger degree than lifestyle changes.
However, because diet affects the levels of cholesterol in the body, doctors commonly recommend that people make changes to their diet and lifestyle in addition to taking medications.
Making simple changes to the diet and lifestyle can help reduce cholesterol.
These changes vary depending on how strictly a person adheres to their diet, as well as other factors, such as exercise and weight loss.
Some dietary changes may cause minor reductions in cholesterol in as little as 4 weeksTrusted Source. Most people can expect to see the difference in a few months on a heart-healthy diet plan.MEDICAL NEWS TODAY NEWSLETTERKnowledge is power. Get our free daily newsletter.
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How to lower cholesterol
Dietary and lifestyle changes and medications can all help lower blood cholesterol levels.
Medications
For people who have dangerously high cholesterol, doctors will often recommend medications to help bring blood pressure down.
The standard treatment generally begins with statins. These drugs help lower the amount of cholesterol that the body makes. They also reduce inflammation around cholesterol plaques.
This reduces low-density lipoprotein (LDL) cholesterol, raises high-density lipoprotein (HDL) cholesterol, and lowers triglyceride levels.
The American Heart Association (AHA) also note that statins are the only type of cholesterol-lowering drug that research has directly linked to a reduction in the risk of major events such as heart attack or stroke.
That said, statins do have some side effects, which may be worse on higher doses.
Some other medications may be required as well, depending on the person’s underlying risk factors. Other medications may include:
- Resins: These drugs stimulate the body to get rid of excess cholesterol.
- Selective cholesterol absorption inhibitors: These help prevent the body from absorbing cholesterol.
- PCSK9 inhibitors: These lower LDL cholesterol by binding to proteins in the liver.
- Fibrates: These drugs target and lower triglycerides in the blood.
Supplements such as niacin and omega-3 fatty acids may also play a role.
A person should talk to a doctor to find a medication for cholesterol that works for them.
Dietary and lifestyle changes
Dietary and lifestyle changes are key to making lasting changes in cholesterol levels.
Although they do not produce results as quickly as medications do, a person may notice their cholesterol levels drop in just a few weeks or months if they stick to a healthful diet and lifestyle plan.
Increase intake of plant foods
Plant foods are rich in vitamins and nutrients, and they lack cholesterol.
Most plant foods also lack saturated fats, which may increase cholesterol in the body.
A review published in Nutrition ReviewsTrusted Source noted that people who ate vegetarian diets had significantly lower cholesterol levels compared with omnivores.
The authors also noted that some targeted diets using plant foods might cause stronger effects.
For example, a diet rich in soluble fiber, plant sterols, and vegetable protein sources, such as soy and nuts, reduced LDL cholesterol by an average of 28.6% in just 4 weeks.
These effects continue over the long term. A review in Progress in Cardiovascular Diseases estimated that this type of diet reduces the 10-year risk of coronary heart disease by about 13%.
People who need to reduce their cholesterol quickly can work with a dietitian to create a targeted diet plan.
Increase fiber intake
While adding plant foods to the diet increases fiber intake naturally, it may also be helpful to take a fiber supplement or over-the-counter fiber drink to support the body.
Fiber keeps the digestive system healthy and may help prevent the body from absorbing cholesterol.
The AHA note that a high fiber diet alone may reduce a person’s cholesterol levels by as much as 10%.
Avoid trans fats
Avoiding trans fats from foods such as fried foods, shelf-stable foods, and baked goods is important for cholesterol health.
Trans fats are chemically processed and raise cholesterol levels in the body.
Limit saturated fats
Saturated fats do not contribute to cholesterol directly. However, they activate the liver to produce more cholesterol. This may add to cholesterol levels.
The AHA recommend limiting saturated fats to 5–6% of daily calorie intake. That would be 100–120 calories worth of saturated fats for a person who eats 2,000 calories a day.
Quit tobacco
Tobacco smokers generally have lower levels of HDL cholesterol while having elevated levels of other risk factors, such as blood triglycerides.
Quitting tobacco may help bring up levels of HDL cholesterol and balance the total cholesterol.
Exercise
Regular exercise is an important part of lowering cholesterol because it may help bring up HDL cholesterol while lowering LDL cholesterol.
Exercising also helps manage other risk factors for heart disease, such as helping with weight loss and strengthening the heart.
It is important to note that these are long-term changes rather than quick fixes for high cholesterol.
However, people who stick to these changes may see noticeable results for longer periods.
Summary
People with high cholesterol are at an increased risk of heart disease and major heart events.
Doctors may recommend medications such as statins to manage dangerously high blood pressure. A person taking these drugs may notice changes in their cholesterol levels in as little as a few weeks.
Doctors will also recommend dietary and lifestyle changes to support healthy cholesterol levels.
These changes may cause noticeable beneficial effects in a few weeks or months.
However, these changes are not a quick fix. The best way to reduce cholesterol levels over the long term is to make lasting changes to the diet and lifestyle.
