You might feel perfectly fine, but high cholesterol could be silently damaging your heart. Here is how to lower your cholesterol naturally before it is too late.
Cholesterol has a pretty bad rep – and often for good reason. High cholesterol is associated with a heightened risk of cardiovascular conditions, including heart disease and stroke.
The worst part is that you do not even feel it. There are no warning signs, no obvious symptoms, not even a hint of discomfort. When you realise you have high cholesterol, it might be too late.
Fortunately, as invisible as it is, it is also highly responsive to lifestyle changes. What you eat, how much you move, how you manage stress – such factors can have a significant impact on your lipid profile.
Understanding the Basics of Cholesterol
Cholesterol is a fat-like substance that is vital to our bodily functions. It plays multiple essential roles, including building cell membranes, certain hormones, and vitamin D, and helping us break down food.
While it is known to be ingested from the food we consume, cholesterol is also produced by the liver. This organ actually creates about 80% of the cholesterol found in the body.
There are two main types of cholesterol:
- High-density lipoprotein (HDL): Known as “good” cholesterol, HDL helps remove excess cholesterol from cells before they form arterial plaque.
- Low-density lipoprotein (LDL): As the type of cholesterol linked to health conditions, high LDL levels can lead to an accumulation of fats that clog up the arteries, thus increasing the cardiovascular risk.
There are also triglycerides, a different type of lipid that stores unused calories and feeds your body energy. Similarly to cholesterol, it can also affect heart health.
Natural Ways to Manage Cholesterol Levels
There are many determinants that can influence your cholesterol levels, including age, genetics and other health concerns.
Nevertheless, lifestyle adjustments are likely one of the first things your doctor will recommend should you need to lower your cholesterol – which means some mindful tweaks to your daily routine may be all the change you need.
Embrace Hearty-Healthy Fats
While the word “fat” doesn’t exactly denote wellness, not all fats are bad for the body. Some, like unsaturated fats or omega-3 fats, are good for the heart and can raise HDL levels without increasing LDL levels.
These include:
- Avocados
- Nuts and seeds
- Eggs
- Olive oil
- Fatty fish like salmon and trout
At the same time, cut your intake of food with high amounts of trans and saturated fats, such as processed foods, fatty meats, palm oil, commercial baked goods, and full-fat cheese. They can raise LDL levels, and even lower HDL cholesterol.
Increase Your Soluble Fibre Intake
Soluble fibre has many functions, one of which is to bind to cholesterol during digestion. This effectively controls the LDL cholesterol levels in the body.
Some excellent sources of fibre are:
- Whole grains like barley and oat bran
- Lean protein foods like beans and chickpeas
- Vegetables like sweet potatoes and Brussel sprouts
- Fruits like apples and bananas
Cut Down on the Sugar and Alcohol
A high intake of treats like candy, baked goods and sweetened drinks will not only raise your blood glucose, but affect your triglycerides and LDL levels, increasing your total cholesterol. Imbibing in too much alcohol can also increase your chances of developing high cholesterol and high blood pressure.
As such, it’s important to limit your consumption of both.
Keep To an Active Routine
Exercising and maintaining a moderate weight can reduce cholesterol while helping to safeguard against chronic health conditions, including heart diseases.
But when it comes to cholesterol specifically, the type of activity matters. For instance, aerobic workouts like jogging and swimming may be more effective than those like weightlifting.
“Aerobic exercise tends to move big muscle groups, and raises the heart and breathing rates for about 20 to 30 minutes. It is considered a ‘total body exercise’ as compared to other exercises that focus only on some muscle groups,” explained Dr Ian Phoon, a family physician and Chairman for the Cardiovascular Workgroup at SingHealth Polyclinics, in CNA.
The recommendation is at least 150 minutes of moderate-intensity exercise per week.
“The exercise can be split into several days, such as 30 minutes per day, over five days a week.”
Avoid Smoking
Indulging in tobacco can cause more cholesterol to adhere to the walls of the arteries, while lowering HDL cholesterol.
But if you quit smoking, you can experience its benefits quite quickly. Your blood pressure and heart rate can settle more within 20 minutes of quitting. Within three months, you will get a boost to your lung function and heart circulation, and within a year, your risk of developing heart disease is half that of a regular smoker.
Find Ways to Calm Your Mind
Chronic stress can trigger hormonal changes that negatively affect your cholesterol levels.
As such, engage in stress-relieving activities like meditation, yoga, or deep-breathing exercises. In addition, consistent, quality sleep can work wonders for both your mental health and bodily functions.
What If Natural Methods Don’t Work?
If your habits have gone through an overhaul, but your cholesterol levels are not changing for the better, the doctor may decide to put you on medication such as PCSK9 inhibitors or statins.
But before that, since high cholesterol is hard to detect, and builds up as we get older, we are advised to start screening for it from the age of 40.
“However, start screening from age 30 if you have other risk factors such as a family history, obesity, associated diabetes and/or hypertension, sedentary lifestyle and a diet rich in saturated or trans fat,” said Dr Phoon.
However, keep in mind that any lifestyle changes will not result in immediate effects. It is important to be patient, and take things step by step.
Take the time to invest in a stronger heart, and you will be well on your way towards a longer, healthier future.
Read more:
Diet and Lifestyle Changes to Manage Cholesterol
Managing High Cholesterol: The Importance of Medication Adherence over Dietary Changes
References:
- Cleveland Clinic. (2025, June 3). What Is Cholesterol? Retrieved from: https://my.clevelandclinic.org/health/articles/23922-what-is-cholesterol
- Dorwart, L. (2025, September 24). How Can You Naturally Lower Your Cholesterol? Health. Retrieved from: https://www.health.com/lower-cholesterol-naturally-8350243
- Khoo, B. K. (2022, January 20). How to lower cholesterol levels: Experts explain why your diet or exercise routine isn’t working. CNA. Retrieved from: https://cnalifestyle.channelnewsasia.com/wellness/tips-lower-cholesterol-levels-diet-exercise-food-298536
- Mayo Clinic Staff. (2022, September 2). Top 5 lifestyle changes to improve your cholesterol. Mayo Clinic. Retrieved from: https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/reduce-cholesterol/art-20045935
- Morales-Brown, L. (2025, July 17). Natural ways to lower cholesterol without medication. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/325113
- Zimlich, R. (2025, November 14). Why Is My Cholesterol High? Verywell Health. Retrieved from: https://www.verywellhealth.com/why-is-my-cholesterol-high-5202471
- Zorzan, N. (2022, October 31). What to know about the effects of soluble fiber on cholesterol. Medical News Today. Retrieved from: https://www.medicalnewstoday.com/articles/does-soluble-fat-bind-cholesterol
