How to Lower Cholesterol

Diet and lifestyle changes can meaningfully improve cholesterol numbers, and for some people, are enough on their own; for others, they work alongside medication.

Dietary Changes With the Strongest Evidence

• Reduce saturated and trans fats — found in fatty red meat, full-fat dairy, and many fried or processed foods; replacing them with unsaturated fats (olive oil, nuts, avocado) improves LDL specifically
• Increase soluble fiber — found in oats, beans, and fruits, soluble fiber binds cholesterol in the digestive system and helps remove it
• Add foods with plant sterols — found naturally in small amounts in vegetables, nuts, and seeds, and added to some fortified foods, these can modestly lower LDL
• Limit added sugar and refined carbohydrates — particularly effective for lowering triglycerides specifically

Physical Activity

Regular aerobic exercise raises HDL and can help lower triglycerides, with benefits often visible within a few months of a consistent routine. A general benchmark from AHA guidance is at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous activity), such as brisk walking spread across most days. A general benchmark from AHA guidance is at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous activity), such as brisk walking spread across most days. A general benchmark from AHA guidance is at least 150 minutes of moderate-intensity aerobic activity per week (or 75 minutes of vigorous activity), such as brisk walking spread across most days.

Other Lifestyle Factors

Quitting smoking improves HDL levels, and losing excess weight improves the full lipid profile — LDL, HDL, and triglycerides together.

When Medication Is Added

If lifestyle changes alone don't bring cholesterol to target, or if overall cardiovascular risk is high, doctors may prescribe medication such as statins. This decision depends on your full risk profile, not cholesterol numbers alone, and is made individually with a doctor. People starting a statin should tell their doctor about any new muscle pain or weakness and keep any follow-up blood tests their doctor recommends. People starting a statin should tell their doctor about any new muscle pain or weakness and keep any follow-up blood tests their doctor recommends. People starting a statin should tell their doctor about any new muscle pain or weakness and keep any follow-up blood tests their doctor recommends.