How to Lower Cholesterol: 11 Natural Tips

Cholesterol, although essential for the body, can pose risks when not properly balanced.
Wondering how to lower cholesterol? It is entirely possible to complement medical treatments with natural solutions to enhance their effects and support your overall health.
Discover 11 natural remedies that, in addition to your treatment, can help you better manage your cholesterol levels and take care of your well-being daily.

What is cholesterol and why should you regulate it naturally?

Cholesterol is a fatty substance produced by the liver and found in certain foods.
It is essential for various bodily functions, such as hormone production and cell building.
Two main types of cholesterol are distinguished: LDL (low-density lipoprotein), known as “bad cholesterol,” which can accumulate in arteries, and HDL (high-density lipoprotein), or “good cholesterol,” which helps remove cholesterol from the arteries.

An imbalance between LDL and HDL can increase the risk of cardiovascular problems.
For good health, LDL levels should remain below 1.6 g/L, while HDL should exceed 0.4 g/L.
Maintaining a total cholesterol level of less than 2 g/L is the goal.
By adopting healthy lifestyle habits and using natural remedies, it is possible to support this balance in a sustainable way.

What natural remedies can help balance cholesterol?

Natural remedies provide great alternatives for maintaining healthy cholesterol levels.

1. Coenzyme Q10

   Coenzyme Q10 is a natural antioxidant produced by our bodies and also found in foods like fatty fish, nuts, and green vegetables.
   It helps protect cells from oxidative stress, which can damage blood vessels and contribute to cardiovascular problems.

   • Recommended dosage: 100 to 200 mg per day in supplement form, depending on individual needs.
     Opt for Ubiquinol which is the most active form of Coenzyme Q10 at the same dosage (ad).
   • Precaution: Consult a healthcare professional if taking anticoagulants, as Coenzyme Q10 can interact with certain medications.

2. Red Yeast Rice

   Red yeast rice has been used for centuries in traditional Chinese medicine to regulate cholesterol (ad).
   It contains a substance called monacolin K, which works similarly to statins by inhibiting cholesterol production in the liver.

   • Recommended dosage: 600 to 1200 mg per day, depending on monacolin K concentration.
   • Precaution: Not recommended for people with liver or kidney disease or pregnant women.

3. Omega-3 Fatty Acids

   Omega-3s are essential fatty acids that reduce inflammation and can increase HDL while lowering triglycerides, a type of fat in the blood associated with an increased risk of heart disease.

   • Recommended dosage: Approximately 1 g of omega-3 per day (EPA and DHA) through flaxseed or fish oil supplements (ad).
   • Precaution: People on anticoagulant medication should avoid high doses of omega-3 without medical advice.

4. Berberine

   Berberine is a natural compound derived from several plants, notably barberry, and has been used in traditional medicine for its cardiovascular benefits (ad).
   It helps regulate cholesterol levels, particularly by lowering LDL and promoting higher HDL levels.

   • Recommended dosage: 500 mg to 1000 mg per day in supplement form, divided into multiple doses.
   • Precaution: Always consult a healthcare professional before using berberine, especially if you are on diabetes or anticoagulant medications, as it may interact with certain treatments.

5. Garlic

   Garlic is known for its heart-protective properties.
   Its sulfur compounds, such as allicin, contribute to the health of blood vessels and can help lower LDL cholesterol.

   • Usage: Consume 1 to 2 raw garlic cloves per day or take an odorless garlic supplement (ad).
   • Precaution: May cause stomach upset in some individuals; avoid before surgery due to its anticoagulant effect.

6. Psyllium

   Psyllium is a soluble fiber that can help lower cholesterol by binding to bile acids in the intestines, aiding in their elimination (ad).
   Added to meals, it also supports digestion and regulates blood sugar levels.

   • Recommended dosage: 5 to 10 grams per day, mixed in water or juice, preferably before meals.
   • Precaution: Drink plenty of water to avoid constipation, and consult a doctor if you have digestive issues.

Essential oils and cholesterol

Certain essential oils can also help balance cholesterol when used with caution.

1. Cinnamon

   Cinnamon is rich in antioxidants, making it a powerful ally against oxidative stress, a factor that promotes the oxidation of LDL cholesterol (the "bad" cholesterol).
   By helping reduce oxidative stress, cinnamon can help limit the accumulation of cholesterol plaques in arteries.
   To benefit from its effects, dilute one drop of cinnamon essential oil in a teaspoon of honey or hot beverage, up to three times per week.
   Prefer a Cinnamon essential oil CO2 extract which is its most efficient distillation (ad).
   However, it is advised not to overuse it, as excessive consumption can irritate the digestive system.

2. Clary Sage

   Clary sage is known for its relaxing effects, which can indirectly help balance cholesterol.
   Stress is often linked to high cholesterol levels, as it can lead the body to release hormones that increase lipid production.
   By calming the nervous system, clary sage can help reduce stress and, consequently, lower this risk factor.
   Use Clary Sage essential oil in a diffuser for its calming effect, or dilute it in carrier oil for massage (ad).
   It does not directly affect cholesterol but can be a useful complement for stress reduction.

3. Cilantro

   Cilantro essential oil is known for its digestive benefits, which can also play a role in cholesterol elimination (ad).
   Proper digestion helps the body absorb fats more efficiently, limiting their accumulation in the blood.
   In a diffuser, cilantro helps create a soothing environment and may support balance in both the digestive and nervous systems, both linked to cholesterol levels.

What foods promote good cholesterol?

Diet is the foundation of balanced cholesterol.
HDL cholesterol acts as a “cleaner,” transporting excess LDL cholesterol to the liver for elimination.
By choosing the right foods, you can support this natural process.

• Fatty Fish

  Fatty fish like salmon, sardines, mackerel, and tuna are rich in omega-3 fatty acids, which increase HDL levels and lower triglycerides in the blood.
  It is recommended to eat at least two servings per week.
  Opt for gentle cooking methods, such as steaming or baking, to preserve omega-3s.

• Nuts

  Almonds, walnuts, hazelnuts, and pistachios contain heart-healthy unsaturated fats.
  In addition to promoting good cholesterol, they provide fiber and antioxidants that protect blood vessels.
  A small handful (about 30 grams) per day is ideal.

• Avocado

  Avocado is an excellent source of monounsaturated fats, which can reduce LDL cholesterol while increasing HDL.
  Additionally, it contains soluble fiber that limits cholesterol absorption in the intestines.
  Add it to salads, on toast, or as a topping to enjoy its benefits.

• Olive oil

  Extra virgin olive oil is rich in antioxidants and healthy fats, particularly monounsaturated fats that boost HDL levels.
  It’s ideal for cooking, marinades, and dressings.
  One to two tablespoons per day is enough to gain its protective effects.
  Always choose cold-pressed oil to retain its properties.

• Whole grains

  Whole grains like oats, barley, quinoa, and brown rice provide soluble fiber that helps lower LDL cholesterol and support healthy HDL levels.
  By absorbing excess cholesterol in the intestines, these fibers promote fat elimination.
  Choose minimally processed grains for maximum benefit.

• Fiber-rich vegetables

  Vegetables, especially those high in soluble fiber like carrots, broccoli, spinach, and artichokes, help regulate cholesterol by limiting its absorption.
  Soluble fiber forms a gel in the intestines that traps cholesterol and helps eliminate it.
  Consume a variety of vegetables daily, both raw and cooked, for optimal intake.

• Legumes

  Lentils, chickpeas, beans, and other legumes are important sources of plant-based protein and fiber, which play a key role in lowering LDL cholesterol.
  By replacing animal proteins with legumes, you reduce your intake of saturated fats, favoring good cholesterol.
  It’s recommended to eat legumes several times a week in soups, salads, or hot dishes.

• Berries and citrus fruits

  Berries (raspberries, blueberries, strawberries) and citrus fruits (oranges, grapefruits) are rich in antioxidants and vitamin C, which reduce inflammation and protect arteries.
  Moreover, the fiber in fruits helps reduce LDL cholesterol.
  Fresh consumption is ideal to benefit from their antioxidant effects.

• Green tea

  Green tea is rich in catechins, a type of antioxidant that can help reduce LDL cholesterol and support HDL levels.
  Drinking one to two cups per day provides antioxidant and heart-protective effects.
  Be cautious not to overconsume, as caffeine may cause unwanted side effects.

• Flaxseeds and Chia seeds

  Flaxseeds and chia seeds are rich in omega-3 fatty acids, similar to those found in fatty fish, as well as fiber.
  They help lower total cholesterol and increase HDL levels.
  Add a tablespoon of ground seeds to smoothies, yogurt, or cereals to enjoy their benefits.

Related: How to Strengthen your Heart - 12 Simple Ways

How to lower cholesterol?

By integrating natural remedies and the right foods into your daily routine, you can naturally help balance your cholesterol.
Essential oils, herbs, and a targeted diet are powerful allies in supporting your cardiovascular health.
However, it is important to remember that a healthy lifestyle, including regular physical activity and weight management, is essential for optimal cholesterol control.
Consulting a healthcare professional is always recommended to personalize your approach and optimize your health.

Related: How to naturally control high blood pressure

Faq about total cholesterol

Can exercise help lower cholesterol levels?

Yes, regular exercise can contribute to lowering cholesterol levels. Engaging in physical activity promotes the production of HDL (good cholesterol) and improves overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week to reap the benefits of exercise on cholesterol management.

Can genetics influence cholesterol levels?

Yes, genetics can play a role in determining cholesterol levels. Certain genetic factors can affect how your body produces, processes, and removes cholesterol. If you have a family history of high cholesterol or heart disease, it is important to be vigilant about monitoring your cholesterol levels and to make appropriate lifestyle choices to mitigate any genetic predisposition.

Can losing weight help improve cholesterol levels?

Yes, losing weight can have a positive impact on cholesterol levels. Excess weight, especially around the abdominal area, is associated with higher LDL cholesterol and triglyceride levels, as well as lower HDL cholesterol. By adopting a healthy diet and engaging in regular physical activity to achieve weight loss, you can lower LDL cholesterol, increase HDL cholesterol, and improve overall cholesterol profiles.

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