Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. The average American gets about half that amount. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight.

With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Nuts have additional nutrients that protect the heart in other ways.

Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. Apples, grapes, strawberries, citrus fruits.

These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols. Adding more veggies, fruits, nuts, seeds, fish and whole grains to your diet can help lower your levels and reduce plaque buildup.

Try these heart-healthy foods that can help lower your cholesterol naturally. Whether you eat your fruit on top of oatmeal, mixed into a salad or on its own as a satisfying snack, the fiber-filled goodies will help keep your cholesterol in check.

Eating adequate fiber at least 25 grams per day decreases LDL levels and supports healthy digestion. Raspberries have 8 grams per cup. Strawberries are full of polyphenols, plant-based compounds that naturally help to regulate your cardiovascular system.

Some studies have connected eating blueberries regularly with decreased blood pressure. Evidence has shown that frequent apple consumption may reduce total cholesterol. the antioxidant compounds that promote healthy cellular function and proper blood flow. And don't forget about bananas!

They lower cholesterol by removing it from your digestive system , preventing it from moving into your bloodstream and clogging your arteries. Slice bananas on top of morning oats with a tablespoon of chia seeds for an extra healthy boost.

Both eggplant and okra are high in soluble fiber, which helps you feel fuller for longer and aids in digestion. And you know that liquid-like gel that oozes out when you cook okra? In addition to making gumbo naturally creamy and delicious, that liquid, called mucilage, is particularly good at helping cholesterol to leave the body through stool.

Increasing the amount of fiber in your diet is one of the best ways to manage cholesterol, so eat your beans!

Beans contain soluble fiber, which is linked with improved heart health. What's more, these hearty beans are packed with antioxidants and associated with lower LDLs. Black beans are also fiber-dense, with 8 grams in a half-cup, calorie serving.

You'll get plenty of filling plant-based protein too. All of those compounds help protect you from plaque buildup while optimizing blood flow and assisting your body in efficiently using the nutrients you consume. Adding more leafy greens to your plate can help lower cholesterol by promoting your body production of nitric oxide NO , which helps dilate blood vessels and reduce atherosclerosis.

Kale hits the heart-healthy jackpot because it's rich in potassium, magnesium, antioxidants and fiber. Additionally, the minerals in cruciferous vegetables including cabbage and Brussels sprouts can work to counterbalance the effects of sodium, warding off hypertension.

Eating walnuts regularly has been linked with a reduced risk of heart disease, according to data from the Nurses' Health Study. Peanuts pack antioxidant and anti-inflammatory compounds linked with blocking cholesterol absorption in the gut.

Studies have shown that consistent intake of almonds reduces risk of heart disease by improving cholesterol levels — maintaining HDL and lowering LDL. Research has also linked pistachios with raising HDL cholesterol while lowering LDL cholesterol.

Since these nuts are fiber-rich and antioxidant-packed, they also protect your body's cells from oxidative stress, the damage that allows for plaque build-up in your arteries. The researchers of a study found that monounsaturated fat from plant sources may lower the risk of heart disease more than monounsaturated fat from animal sources.

However, the researchers highlighted that further conclusive research is necessary as the study results came from observational findings. Polyunsaturated fats include omega-3 and omega-6 fatty acids.

Both omega-3 and omega-6 are known as essential fatty acids. Essential refers to the fact that the body cannot produce these oils, and a person can only get them directly from food sources. Evidence notes that consuming these fats instead of saturated fat can have a beneficial effect on blood cholesterol levels by reducing LDL cholesterol without affecting HDL cholesterol.

Dietary sources of polyunsaturated fats include :. Eating foods high in fiber can be beneficial for blood cholesterol levels. There are two kinds of dietary fiber — soluble and insoluble.

This gel helps to support digestive health and also aids in trapping fats, meaning the body cannot absorb them. As such, soluble fiber can help to lower levels of LDL cholesterol. According to the United States Food and Drug Administration FDA , most Americans do not consume the recommended amount of dietary fiber.

The recommended amount is around 28 grams a day based on a 2,calorie daily diet. However, it is worth noting that consuming too much soluble fiber may lead to constipation , bloating , and stomach pain. People should try to increase their soluble fiber intake gradually over time.

This includes helping to lower bad cholesterol levels and raising good cholesterol levels. For example, the results of a study involving older adults demonstrated that moderate and vigorous physical activity lowered blood pressure and blood sugar levels and increased HDL cholesterol levels.

The Department of Health and Human Services recommends that adults do at least — minutes of moderate-intensity or 75— 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. Additionally, individuals with chronic conditions or disabilities should consult a doctor to determine what type of physical activity and how much is right for them.

Learn more about exercises to lower cholesterol here. Getting enough good-quality sleep is important for health. How much sleep a person requires changes with age, and research suggests that most adults should aim for 7 or more hours of sleep per night.

Other evidence indicates that there is an association between short sleep duration or poor sleep quality with higher cholesterol levels. However, researchers are still trying to understand how sleep affects cholesterol. Some research suggests that HDL levels are lower in people with insufficient sleep.

Whereas other research indicates that too little or too much sleep can result in low HDL levels. Overall, poor sleep duration and quality appear to negatively impact cholesterol, but it is not clear exactly why or how it does.

Therefore, it may be beneficial for general health and cholesterol management for a person to develop good sleep hygiene practices. Learn more about sleep apnea and high cholesterol here.

Smoking can lead to high cholesterol levels as it can reduce the circulating level of HDL. Additionally, the chemicals present in cigarette smoke can cause LDL to become stickier and also damage the lining of blood vessels, making them swollen and inflamed.

As such, smoking can make it difficult to control cholesterol levels and increases the risk of a potential clog in the arteries. By quitting smoking, a person can lower their LDL and increase their HDL cholesterol levels. This can help to slow the buildup of new fatty deposits in arteries and support overall health.

Learn more about quitting smoking here. Regularly drinking water and getting sufficient amounts is extremely important for good health and essential for good liver health.

The liver plays a key role in managing cholesterol levels as it helps to break down cholesterol. If the liver is not able to function correctly then it may cause cholesterol to build up in the body.

But there are changes you can make today to help lower your LDL and increase your HDL. Here are ten things you can do to lower cholesterol without the use of medication, including foods that lower cholesterol, light exercise ideas and more. Unfortunately, they also contribute to raising bad LDL cholesterol levels — while reducing good HDL cholesterol levels.

So if you really want to lower your cholesterol, read labels and try to avoid trans fats whenever you can. Refrigerator looking a bit emptier than usual? For starters, go easy on red meats. Many red meats are high in saturated fats, which can raise bad LDL cholesterol levels.

For healthier alternatives, choose skinless chicken or skinless turkey more often, and avoid processed meats. You can also try working more fish into your diet. Fish is low in saturated fats, and many kinds contain omega-3 fatty acids, which benefit your heart health and can boost your good HDL cholesterol levels.

Here are some examples of types of fish you can try to include in your diet:. All that said, steak and hamburger can be hard to resist. You just need to eat them in moderation. You probably know fiber as something that can help you with your digestive health.

But if you thought fiber was only for digestion, think again: It can also help build your cardiovascular health. A low-cholesterol food list is rich in soluble fiber fiber that can dissolve into water. Soluble fiber grabs cholesterol in your gut — before it gets into your bloodstream — and helps lower bad LDL cholesterol levels.

Try oatmeal and whole grain toast for breakfast, curried lentils for lunch, or turkey chili with kidney beans for dinner. Generally, the more processed a grain or bean, the less likely it is to have healthy benefits and nutritional value.

Whenever you can, try to stock up on fresh ingredients. But common snack foods like chips, microwavable popcorn, cookies, pastries or crackers are high in trans and saturated fats.

On the other hand, snacking on fruits, vegetables and nuts not only helps you avoid bad fats, but also helps you get good fats and fiber. Raw nuts are high in unsaturated fats — which are the best kind of fats.

Nuts are great for a heart-healthy diet because they raise your good HDL cholesterol levels and lower your bad LDL cholesterol levels.

Other examples of foods that are high in unsaturated fat include avocados and olives. Nuts — along with many fruits and veggies — can also be a great source of soluble fiber. Adding as many of these foods as you can to your diet can be a double-dose of cholesterol-reducing impact.

As with meats and whole grains, remember that more processing means less benefit. When it comes to dairy, this is a big area where picking a healthier alternative can be an easy win. For items like cheese, milk, cream and yogurt, use low-fat dairy products instead of the regular versions.

Who knows? It could become your next craving. Making these changes is helpful because full-fat dairy products contain saturated fat as well as cholesterol. Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally.

For example:. When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats, like butter, margarine, shortening and lard. Solid fats are high in saturated fats, but oils are high in unsaturated fats, which — remember — are better for you.

The American Heart Association AHA recommends using oils that have less than 4 grams of saturated fat per tablespoon and no trans fats. Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat. You might also bring out some new, surprising, subtle flavors, too.

Plus, many vegetarian meals are just as flavorful and filling as their meaty cousins. Adding foods that lower LDL , the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet.

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL.

And some contain plant sterols and stanols, which block the body from absorbing cholesterol. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram.

Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. The average American gets about half that amount. Barley and other whole grains. Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Nuts have additional nutrients that protect the heart in other ways.

Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols.

She adds that protein-rich soy-based products—from tofu to soy milks and yogurts—may also be good substitutes for meat, butter, milk, and other conventional saturated fat sources. This is unfortunate because research stretching back several decades has linked soy to improved heart health and lower blood cholesterol levels.

Exchanging foods with hooves for foods with feathers or flippers is another good idea. In particular, fatty fish such as salmon, mackerel, and herring are heart-healthy choices. On the other hand, experts say fish oil—a popular health supplement—is not a helpful addition to your regimen.

She says that some prescription fish oil supplements can help lower triglycerides, so doctors sometimes recommend them.

But commercial fish oil supplements have been linked to an increased risk for abnormal heart rhythms and should be avoided. Last but not least, Cho says that getting plenty of fiber in your diet—something most Americans fail to do—is extremely important.

But supplements can also help you get there. Cho says ground psyllium seed—sold under the brand name Metamucil, and also in less-expensive but identical generic products—is a helpful source of soluble fiber that can reduce your LDL levels.

Read More: What to Know About High Cholesterol in Kids. Exercise is one way to pump up your HDL levels. However, when it comes to the best type of exercise for your cholesterol, the research is all over the place. One review of studies, published in in the journal Systematic Review , found that yoga has the strongest evidence in favor of its cholesterol-improving benefits.

While many other types of exercise are undeniably good for your heart and vascular system—and some, like swimming and cycling, have been found to reduce cholesterol—more research is needed to determine which are the best at shifting cholesterol scores. Intermittent fasting plans come in a lot of different forms, but one type known as time-restricted eating has generated a lot of promising research findings.

Time-restricted feeding involves a daily fast, usually anywhere from 12 to 16 hours, while the rest of the day is open for normal eating. For example, you might eat lunch, dinner, and snacks between the hours of noon and 8 p.

But the rest of the day, you avoid all caloric foods and beverages. Time-restricted eating has been linked to significant weight loss—which often improves cholesterol scores—as well as lower LDL and total cholesterol.

There are other ways to improve your cholesterol naturally. But focusing on what and how you eat, as well as your exercise habits, is what experts say matter most. Researchers have found that taking steps to lower your cholesterol earlier in life, before that plaque buildup gains momentum, could lead to three-fold reductions in cardiovascular disease compared to delaying these healthy changes until middle age.

Sperling agrees, and says you could think of cholesterol health as similar to an investment portfolio: the earlier you start, the greater the eventual profit. Cho says that changing diet and lifestyle to lower cholesterol can, for example, help those who have heart disease and are already taking cholesterol-lowering medications to avoid stronger drugs and the side-effects they may cause, such as joint pain and muscle spasms.

Read More: High Blood Pressure and Diabetes Are Linked. Cholesterol problems are one of the most common age-related risk factors for heart disease.

While drugs can help, improving your eating and exercise habits can save your heart and vascular system from potentially life-threatening risks.

Contact us at letters time. fcafotodigital—Getty Images. By Markham Heid. August 30, PM EDT. Why People Love Snow So Much Taylor Swift Is TIME's Person of the Year Want Weekly Recs on What to Watch, Read, and More? Sign Up for Worth Your Time. Cholesterol is a waxy, fatty substance found in your cells.

Your body needs some cholesterol to function, but getting more than you need—which can happen from eating too many cholesterol-rich foods—causes plaque to form in the arteries, which could lead to dangerous blood flow blockages. LDL cholesterol is the main culprit behind buildup and blockage in the arteries, per the National Institutes of Health NIH , while HDL actually helps remove LDL.

Ideally, this is what healthy cholesterol numbers look like, according to the NIH:. Medications like statins can help you get to healthy levels, though most experts recommend trying to make healthy lifestyle changes first.

Lowering your cholesterol without medication is possible, but it'll take some work. One of the most beneficial changes is simply getting more active. You can start with moderate exercises, like walking , for 15 to 20 minutes a day, building up from there.

And if you smoke, you should try to stop as soon as you can. Eating a nutrient-rich diet is also crucial. Cutting back on high-cholesterol foods—like fried foods, sugary desserts, and fatty meats—is a start, but you should also eat more of the fare that can actually help lower your cholesterol.

Fans of the Mediterranean diet should be pleased; its staples are naturally low in LDL cholesterol and can actively remove it from your system. Getting 5 to 10 grams of soluble fiber found in whole grains like oats and brown rice daily could help lower LDL cholesterol, per the National Lipid Association.

Haythe explains. Cooked oats are a top source, offering 2 grams of soluble fiber per half-cup serving. Try it : These apple oatmeal muffins include a half-serving of oats—but only calories—each. Aim to eat at least two 3. The omega-3 fatty acids found in seafood can help improve your triglycerides—a type of cholesterol-like fat found in the blood that can cause your arteries to become hard or thick.

Try it : Roasted salmon, artichokes, and red onion come together on a single sheet pan in just 30 minutes. Research shows that regular consumption of tree nuts like walnuts and almonds is tied to lower levels of total cholesterol, LDL cholesterol, and triglycerides.

Just watch your portion size , since nuts are high in calories. Try it : This blueberry parfait contains walnuts, almonds, and pecans, plus fiber-rich oats. Like oats, beans are packed with soluble fiber that sweeps cholesterol out of the bloodstream, Dr.

Ali explains. Try it : Legumes fit in with basically any savory dish—and some sweet ones as well. Start with this fiery black bean soup and arugula and chickpea salad. Like whole grains, seeds are rich in fiber, which binds to bad cholesterol and drives it out of the body.

These seeds are also rich in omega-3 fatty acids, a rare plant-based source of the nutrient. Try it : Make this coconut chia pudding for a sweet and filling breakfast.

In a British study , participants who sipped a cocoa drink twice daily for a month lowered their LDL and raised their HDL. This is probably due to high levels of flavonoids, compounds with an antioxidant effect. Try it : Stock up on dark chocolate bars or create these fruit and nut coins.

Speaking of indulgent desserts, strawberries also provide a health boost. A study showed that regular consumption of the fruit is linked with lower cholesterol, probably thanks to its high levels of polyphenols, compounds found in plants that prevent LDL cholesterol from inflaming or clogging arteries.

Knowing that, strawberries taste just a bit sweeter. Almost like an unlikely combination of seafood and whole grains, Brussels sprouts are actually a great source of both soluble fiber and omega-3 fatty acids, both of which are known to lower cholesterol.

Try it : Roast mustard-glazed sprouts in the oven or shave them for a refreshing salad with lemon and sharp cheese.

and Europe noticed a surprising phenomenon: rates of heart attack and stroke fell dramatically in many places. Autopsies from this period also revealed reduced rates of atherosclerosis, which is a buildup of fatty arterial plaques that causes cardiovascular disease.

At first, experts were perplexed. The idea that the foods a person eats could raise or lower their risks for unhealthy cholesterol levels and disease was, at first, a radical and controversial one. Cholesterol is a waxy compound that your body uses primarily to make hormones and to firm up the walls of cells.

Laurence Sperling, the founder and director of the Heart Disease Prevention Center at Emory University in Atlanta.

Different parts of the body, including the brain and the blood, contain cholesterol. LDL, therefore, is the primary building block of arterial plaque. The two main diseases associated with clogged arteries—coronary artery disease and cerebrovascular disease—are both among the top three causes of death worldwide.

More than 1 in 4 deaths are caused by one of these two conditions, and managing or lowering your blood cholesterol levels is a proven way to prevent these diseases.

While drugs can help people get there—and in some cases may be necessary—he says that non-pharmacological approaches are just as important. Here, experts detail the most impactful lifestyle changes to make to lower your cholesterol.

A proper diet, they all agree, tops the list. One of the biggest trends in diet and nutrition advice is a movement away from talking about specific micronutrients and optimal daily servings of this or that food group. Instead, nutrition experts now talk a lot more about broad patterns of healthy eating.

This means limiting certain foods while prioritizing others, rather than trying to hit narrow targets. It should be a meaningful and purposeful change you can extend throughout your life. In this spirit, he says one of the most important changes you can make is to pack your meals with lots of fresh fruits, vegetables, nuts, and whole grains.

Many of the most effective and evidence-backed cholesterol-lowering eating plans—like the Mediterranean diet —prioritize these foods, he says. Meanwhile, reducing your intake of animal products—especially red meat and processed dairy foods—is a move that research has repeatedly tied to cholesterol improvements.

She mentions red meat, butter, and dairy as foods people should aim to cut down on—not eliminate necessarily, but reduce—if they want to improve their cholesterol. Many Americans consume saturated fats , from eggs and dairy products to red meat, with almost every meal.

This sort of immoderation is a problem. Some experts have argued that saturated fats get blamed for health problems that are likely caused by processed meats, refined carbohydrates like those found in sugary or packaged foods , and the trans fats in fast foods and some packaged snacks.

On the other hand, experts generally agree that trading saturated fats for some of the healthy foods mentioned above—such as fruits, vegetables, and nuts—is a highly effective way to improve your cholesterol scores and heart health.

She adds that protein-rich soy-based products—from tofu to soy milks and yogurts—may also be good substitutes for meat, butter, milk, and other conventional saturated fat sources. This is unfortunate because research stretching back several decades has linked soy to improved heart health and lower blood cholesterol levels.

Exchanging foods with hooves for foods with feathers or flippers is another good idea. In particular, fatty fish such as salmon, mackerel, and herring are heart-healthy choices. On the other hand, experts say fish oil—a popular health supplement—is not a helpful addition to your regimen.

She says that some prescription fish oil supplements can help lower triglycerides, so doctors sometimes recommend them. But commercial fish oil supplements have been linked to an increased risk for abnormal heart rhythms and should be avoided.

Last but not least, Cho says that getting plenty of fiber in your diet—something most Americans fail to do—is extremely important. But supplements can also help you get there. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.

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Show references Your guide to lowering your cholesterol with TLC. National Heart, Lung, and Blood Institute. pdf Accessed May 22, Kumar P, et al. Lipid and metabolic disorders. In: Kumar and Clark's Clinical Medicine. Philadelphia, Pa. Accessed May 22, Tangney CC, et al. Lipid lowering with diet or dietary supplements.

Catapano AL, et al. Department of Health and Human Services and U. Department of Agriculture. Final determination regarding partially hydrogenated oils removing trans fat. Food and Drug Administration. Accessed June 28, Cooking to lower cholesterol.

American Heart Association. Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial.

American Journal of Clinical Nutrition. Douglas PS. Exercise and fitness in the prevention of atherosclerotic cardiovascular disease. Accessed May 30, Hyperlipidemia adult. Rochester, Minn. Braun LT, et al. Effects of exercise on lipoproteins and hemostatic factors.

Smoke-free living: Benefits and milestones. Accessed May , Cardiovascular benefits and risks of moderate alcohol consumption. Accessed May 31, Bonow RO, et al. Risk markers and the primary prevention of cardiovascular disease.

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