Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork. Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes. Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels.

If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low. There is a problem with information submitted for this request.

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Top 5 lifestyle changes to improve your cholesterol. Products and services. Top 5 lifestyle changes to improve your cholesterol Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications.

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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. It increases your chance of developing heart disease and having a heart attack. It can also raise your risk of stroke. In particular, high levels of low-density lipoprotein LDL cholesterol raise your risk of these conditions.

If you have high cholesterol, your doctor may prescribe medications or lifestyle changes. For example, maintaining a healthy weight for your body size, increasing your physical activity, eating nutrient-rich foods, and quitting smoking can help bring your cholesterol levels down.

Read this article in Spanish. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Carrying high levels of LDL cholesterol in your blood ups the chance of heart attack and stroke. You want to do all you can to keep cholesterol levels….

Statins are a common treatment for high cholesterol. Learn about the latest FDA guidelines and recommendations about the use of statins for this…. Angelica Pierce was diagnosed with high cholesterol at 15 and tried for years to unsuccessfully manage it with diet and exercise alone.

Then, a…. Research shows promising effects of taking bergamot for cholesterol management. However, they are potential side effects to be aware of. In an observational study, researchers report that statins may help slow cognitive decline in some people with Alzheimer's disease.

Check out these simple ways to lower your…. New research has found that statins may reduce the risk of mortality among women with breast cancer. Some evidence suggests statins may interrupt…. Atherosclerosis can lead to stroke, heart attack, and heart failure.

Adults as young as 20 should have regular physicals and monitor their blood…. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Sexual Health. Birth control STIs HIV HSV Activity Relationships. Medically reviewed by Debra Rose Wilson, Ph.

Astragalus Hawthorn Flaxseed Fish Red yeast rice Plant supplements Garlic Pros and cons Diet and lifestyle Medications Takeaway Natural remedies for heart disease help control cholesterol and lower blood pressure, but the evidence is scarce. Flax seed. Fish oil supplements with omega-3 fatty acids.

Red yeast rice. Plant sterol and stanol supplements. Pros and cons of natural remedies. Pros of natural remedies Most natural remedies can be accessed without a prescription. Some people find natural remedies helpful when used with their standard treatment plan.

Most natural remedies are unregulated, which means that some side effects may be unknown. Was this helpful? Diet and lifestyle changes. Saturated fats and dietary cholesterol, which are derived primarily from animal products, aren't exactly heart-healthy, but it's all right to eat them in small amounts.

McManus says that because eggs are such a good source of nutrients, it's okay to have as many as four yolks a week and whites as often as you like.

She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meats—but only to small portions of each one every couple of weeks or so. Both polyunsaturated and monounsaturated fatty acids help lower LDL.

Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both. Fatty fish such as salmon, tuna, trout, herring, and mackerel , seeds, nuts, avocados and soybeans are also great sources.

Fruits and vegetables have scads of ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments.

The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries.

As a rule, the richer the hue, the better the food is for you. Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice.

Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out. And don't substitute sugar for fat.

Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in "ose" near the top of the list of ingredients, choose a higher-fat version without trans fats instead. All fats , whether good or bad, have nine calories per gram—about calories a tablespoon.

While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while. For more information, check out "11 foods that lower cholesterol. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School.

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Home Health Information Library High Cholesterol Holistic. High Cholesterol Holistic. About This Condition Take control of your cholesterol to lower your heart disease risk. According to research or other evidence, the following self-care steps may be helpful. Reduce risk with fiber Add whole grains, legumes, fruits, and vegetables to your meals to reduce heart disease risk Add soy protein to your diet 30 grams about 1 ounce a day of powdered soy protein added to food or drinks can help lower cholesterol Check out natural vegetable fats plant sterols and stanols Take 1.

These recommendations are not comprehensive and are not intended to replace the advice of your doctor or pharmacist. Continue reading for more in-depth, fully referenced information. About About This Condition Cholesterol is needed for normal cell membrane function and as a precursor to steroid hormones, bile acids, and vitamin D.

Eating Right The right diet is the key to managing many diseases and to improving general quality of life. For this condition, scientific research has found benefit in the following healthy eating tips.

Recommendation Why Add some olive oil Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk.

Including specific foods and beverages, such as soy foods, nuts and seeds, fish, garlic, coffee, and alcohol, in your regular diet may improve cholesterol and other lipid levels. Replacing foods high in trans and saturated fats with foods rich in high-quality polyunsaturated and monounsaturated fats, like those in fish, nuts and seeds, and olive oil, can help lower cholesterol levels and reduce cardiovascular risk.

Low-carbohydrate diets appear to slightly increase LDL-cholesterol levels but have positive impacts on HDL-cholesterol and triglyceride levels. It is unclear how these effects influence cardiovascular outcomes.

The DASH eating pattern has been shown to lower LDL-cholesterol levels and improve cardiovascular and metabolic health. The Dietary Approaches to Stop Hypertension DASH diet is predominantly plant based, is low in saturated fats and cholesterol, and emphasizes fruits, vegetables, whole grains, legumes, nuts, and low-fat dairy products.

Although DASH was developed to lower high blood pressure, research has shown adherence to this dietary pattern also lowers non-HDL-cholesterol levels. One large review of 15 observational studies and 31 controlled trials found the DASH diet lowered LDL-cholesterol levels and improved other cardiovascular and metabolic health parameters.

Vegetarian diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels. A vegetarian diet excludes meat, poultry, and fish, while a vegan diet also excludes eggs and dairy products.

These diets are generally low in saturated fat and excess calories and high in heart-protective foods like legumes, soy foods, nuts, seeds, vegetables, fruits, and whole grains. In addition to soluble fiber, vegetarian and vegan diets are high in phytosterols, plant lipids similar in structure and function to cholesterol.

Phytosterols are found in all plant foods but are especially abundant in unrefined vegetable, nut and seed, and olive oils. When consumed in amounts of —3, mg per day, phytosterols have been found to improve lipid profiles by inhibiting dietary cholesterol absorption and stimulating cholesterol excretion.

A large review that included findings from 20 meta-analyses of observational studies and clinical trials determined vegetarian diets were associated with lower total and LDL-cholesterol levels, but had negative impacts on HDL-cholesterol levels and vitamin B12 status.

A Mediterranean-style diet has been associated with lower cholesterol levels and better cardiovascular, metabolic, and overall health. The foundation of the Mediterranean diet is a healthy, plant-based diet, high in whole grains, vegetables and fruits, legumes, and nuts and seeds.

It also includes modest amounts of fish, low-fat dairy products, lean poultry, and red wine, and highlights olive oil as its main fat source.

It is the most studied dietary pattern to date, and has been associated with a wide range of health benefits, including lower risks of heart disease, obesity, type 2 diabetes, and Alzheimer disease. Adherence to a Mediterranean diet has been shown to be associated with healthy lipid levels and reduced cardiovascular risk.

In a large meta-analysis that included data from 57 controlled trials, participants assigned to a Mediterranean eating pattern experienced a reduction in LDL-cholesterol and increase in HDL-cholesterol levels compared with those assigned to other dietary changes or no dietary intervention.

Another meta-analysis of randomized controlled trials found a reduction in LDL-cholesterol levels was maintained after 12 months in subjects receiving a Mediterranean diet intervention, but not those receiving a low-fat, low-carbohydrate, or DASH diet interventions. The portfolio diet emphasizes four dietary components that lower cholesterol levels: phytosterols, viscous soluble fiber, soy protein, and nuts.

Some research suggests this diet can be as effective as a widely used cholesterol-lowering drug. The goals of the portfolio diet are to consume, per 1, calories of daily energy intake: ~1 gram of plant sterols from a sterol-enriched food ~10 grams of viscous fiber from oats, barley, and psyllium ~22 grams of soy protein from soymilk, tofu, or soy-based meat replacements ~14—22 grams of almonds, other tree nuts, or peanuts In a randomized controlled trial with 46 participants who had high cholesterol levels, a portfolio diet was as effective as lovastatin Mevacor® and more effective than a low saturated fat diet, lowering LDL-cholesterol levels by Eating fiber-rich foods like whole grains, legumes, fruits, and vegetables can help reduce cholesterol levels.

Vegan diets are generally rich in soluble fiber, phytosterols, and soy protein, all of which have been shown to lower LDL-cholesterol levels.

Replacing foods high in trans and saturated fats with those rich in high-quality fats, like omega-3 and omega-6 polyunsaturated and omega-9 monounsaturated fatty acids, can help lower cholesterol levels and reduce cardiovascular risk.

Supplements What Are Star Ratings? Artichoke leaf extract has been found to lower total and LDL-cholesterol levels and may increase HDL-cholesterol levels. Artichoke Cynara scolymus leaf extract has been shown to reduce total and LDL-cholesterol levels, as well as triglyceride levels, and this effect may be related to artichoke flavonoids.

A meta-analysis of findings from nine randomized controlled trials with a combined total of participants found artichoke leaf extract reduced total and LDL-cholesterol levels and triglyceride levels, without impacting HDL-cholesterol levels.

Nevertheless, in an uncontrolled clinical trial in 20 people with depressed HDL-cholesterol levels and moderately elevated total cholesterol levels, mg of artichoke leaf extract twice daily for 60 days increased HDL-cholesterol levels.

A trial with 92 overweight subjects with mildly elevated cholesterol levels found mg artichoke leaf extract twice daily for eight weeks reduced total and LDL-cholesterol and increased HDL-cholesterol levels compared with placebo. Another placebo controlled trial with 55 participants found artichoke leaf extract, at mg per day for eight weeks, improved lipid levels as well as glucose metabolism in overweight individuals with high blood glucose levels.

Berberine, a compound found in herbs such as goldenseal, barberry, goldthread, and Oregon grape, has been found to lower total and LDL-cholesterol levels and raise HDL-cholesterol levels. Berberine, an alkaloid compound found in herbs such as goldenseal , barberry , goldthread, and Oregon grape , has been found to improve lipid profiles in numerous clinical trials.

In a meta-analysis of findings from 18 controlled trials, berberine was found to improve multiple aspects of metabolic syndrome: berberine reduced total and LDL-cholesterol levels, increased HDL-cholesterol levels, and improved markers of insulin resistance.

Similarly, a meta-analysis that included data from 16 randomized controlled trials with a total of 2, participants with abnormal lipid profiles found treatment with berberine led to reductions in total and LDL-cholesterol and triglyceride levels, and an increase in HDL-cholesterol levels.

Berberine has also been found to be as effective as the cholesterol-lowering drug simvastatin Zocor and may enhance its effects when used adjunctively. Beta-glucans are a type of soluble fiber that has been shown in multiple clinical trials to lower elevated total and LDL-cholesterol levels.

Beta-glucans are a type of soluble fiber found in oats and barley, and mushrooms, as well as yeasts, bacteria, and algae.

Beta-glucans are a key factor in the cholesterol-lowering effect of oats. As with other soluble fibers, beta-glucans lower circulating cholesterol levels by binding to dietary cholesterol, reducing its absorption, and by altering cholesterol metabolism, partly through effects on the gut microbiome.

A meta-analysis of results from 21 controlled trials that included a combined total of 1, participants with mildly elevated cholesterol levels found supplementing with a minimum of 3 grams per day of beta-glucan for at least three weeks led to reductions in total and LDL-cholesterol levels.

A placebo-controlled crossover trial that had 83 participants with moderately high cholesterol levels found LDL-cholesterol levels dropped More than 50 years of research has shown consumption of sitostanol and beta-sitosterol, plant compounds known as phytosterols, lowers cholesterol levels.

Beta-sitosterol and sitostanol are examples of phytosterols, plant compounds related to cholesterol. Phytosterols reduce dietary cholesterol absorption and alter cholesterol metabolism, and numerous clinical trials and meta-analyses have found dietary and supplemental phytosterols, especially sitosterols and sitostanols, lower cholesterol levels.

In particular, clinical trials using margarine and other foods enriched with highly-absorbable sitostanol esters have noted substantial improvements in lipid profiles with an intake of 2—3 grams of sitostanol esters daily.

Supplementation with beta-sitosterol or sitostanol has also been shown to enhance the cholesterol-lowering effect of statin drugs. In addition to improving lipid levels, beta-sitosterol has demonstrated anti-inflammatory, antioxidant, anti-diabetic, immune-modulating, liver-protective, and anti-anxiety properties that may add to its health-promoting effects.

Chitosan is a fiber-like polysaccharide that has been shown to improve cholesterol levels in a number of clinical trials. The fiber -like polysaccharide chitosan is found in the exoskeletons of insects, crabs, and shrimp, as well as the cell walls of fungi and yeast.

Chitosan has properties similar to viscous fibers and is believed to reduce the absorption of dietary cholesterol and inhibit cholesterol synthesis. In one placebo-controlled trial, subjects with obesity taking 3. Furthermore, chitosan was found to be effective for lowering total and LDL-cholesterol levels in a meta-analysis of 14 randomized controlled trials.

Another meta-analysis included data from 14 randomized controlled trials in subjects with overweight and obesity and found treatment with chitosan, at doses of 1—3 grams per day for an average of 17 weeks, lowered total and LDL-cholesterol levels, increased HDL-cholesterol levels, and reduced triglyceride levels.

Fenugreek seed powder has been found to substantially lower blood levels of total and LDL-cholesterol. Fenugreek Trigonella foenum-graecum seeds contain soluble fiber as well as compounds known as steroidal saponins that inhibit cholesterol production by the liver and accelerate cholesterol breakdown.

A meta-analysis that included findings from 12 placebo-controlled trials found fenugreek lowered total and LDL-cholesterol levels, while another meta-analysis that included 12 randomized controlled trials found fenugreek not only reduced total and LDL-cholesterol but also raised HDL-cholesterol levels.

In one controlled trial, newly diagnosed type 2 diabetic patients were randomly assigned to treatment with 25 grams almost two tablespoons of fenugreek seed powder twice daily or no treatment for one month.

Total cholesterol levels fell Taking garlic can improve cholesterol levels and help prevent heart disease. Numerous randomized controlled trials and meta-analyses have found garlic can reduce total and LDL-cholesterol levels and raise HDL-cholesterol levels.

A meta-analysis of 14 randomized controlled trials noted garlic had positive effects on all types of cholesterol levels. One meta-analysis concluded garlic improved lipid profiles in people with type 2 diabetes after pooling findings from 39 randomized controlled trials.

The majority of clinical trials in these meta-analyses used garlic powder at doses of — mg per day, but some used garlic oil, aged garlic extract, or raw garlic. In addition to inhibiting cholesterol synthesis in the liver, garlic has been found to reduce oxidation of LDL-cholesterol, lower blood pressure, and decrease the risk of blood clots, lowering the risks of atherosclerosis and cardiovascular events.

Glucomannan is a viscous, soluble dietary fiber that has been shown to improve metabolism and reduce LDL-cholesterol and non-HDL-cholesterol levels. Glucomannan is a viscous, soluble dietary fiber that is derived from konjac root. Clinical trials have shown glucomannan has positive impacts on glucose and lipid metabolism.

green tea extract providing — mg of EGCG daily in smaller divided doses and with food. Green tea has been shown to lower total and LDL-cholesterol levels and improve cardiovascular health. Though uncommon, liver injury can occur with long-term use of green tea extract or EGCG.

Green tea has been shown to lower total and LDL-cholesterol levels in a number of randomized controlled trials. Some research further shows green tea can lower blood pressure, promote weight loss, and reduce the risk of cardiovascular events.

Its benefits on heart health have largely been attributed to its polyphenols, including catechins such as epigallocatechin gallate EGCG. A meta-analysis of results from 31 randomized controlled trials with a combined total of 3, subjects found green tea supplementation reduced total and LDL-cholesterol levels.

In other large meta-analyses, green tea extract was found to reduce total cholesterol levels, as well as triglyceride levels, in type 2 diabetics, and decrease total and LDL-cholesterol levels in individuals with overweight and obesity.

A research review indicated green tea extract providing — mg of EGCG could induce significant reductions in LDL-cholesterol levels. EGCG, with its powerful antioxidant and anti-inflammatory effects, has also been linked to reduced risks of atherosclerosis and heart attack.

Pantethine, a byproduct of vitamin B5 metabolism, may help reduce the amount of cholesterol made by the body. Pantethine , a byproduct of vitamin B5 pantothenic acid metabolism with a critical role in converting fatty acids into energy, may reduce cholesterol levels by inhibiting cholesterol synthesis in the body.

Several uncontrolled trials have also found that pantethine, at doses of mg two to four times per day, improved cholesterol levels.

A meta-analysis of findings from 28 clinical trials including participants with high cholesterol levels found pantethine, when taken in doses of —1, mg daily, reduced total and LDL-cholesterol levels and increased HDL-cholesterol levels; in addition, the analysis suggested beneficial effects on lipid levels may not be fully realized until 16 weeks of treatment with pantethine.

Common pantothenic acid has not been reported to have any effect on high blood cholesterol. Psyllium husk has been shown to be effective at lowering total and LDL-cholesterol levels. Psyllium husk is rich in viscous soluble fiber and is used as a supplement to lower high cholesterol levels, as well as improve digestive function.

Psyllium has been shown in multiple clinical trials and meta-analyses to lower high total, LDL-, and non-HDL-cholesterol levels. One meta-analysis included data from 28 randomized controlled trials with a combined total of 1, participants and found psyllium, at doses ranging from about 2.

In another meta-analysis that examined data from eight randomized controlled trials with a total of subjects with type 2 diabetes, psyllium use was found to lower LDL-cholesterol and triglyceride levels.

In a meta-analysis of three trials, psyllium was further found to enhance the cholesterol-lowering effects of statin drugs to a degree comparable to doubling the medication dose. Psyllium has even been found to be safe and effective for treating children and adolescents with high cholesterol levels.

Red yeast rice contains a compound that is well known to inhibit production of cholesterol in the liver. Soy supplementation has been shown to lower cholesterol. Berberine may improve blood glucose control and insulin sensitivity and decrease risks of cardiovascular and other complications in people with type 2 diabetes.

Berberine is an alkaloid compound extracted from medicinal herbs such as goldenseal Hydrastis canadensis , barberry Berberis vulgaris , and Oregon grape Mahonia aquifolium. Multiple clinical trials, research reviews, and meta-analyses of trials show berberine can improve blood glucose control and insulin sensitivity and decrease risks of cardiovascular and other complications in people with type 2 diabetes.

Some evidence suggests it may also support healthy weight loss in people with diabetes. It has even been found to have comparable efficacy to conventional anti-diabetes drugs and to enhance the benefits these drugs when used in combination. Since it is poorly absorbed through the intestinal wall, some researchers have proposed berberine exerts its actions through positively impacting the gut microbiota.

Researchers have typically used doses of 1—1. Some trials have shown that supplementing with calcium reduces cholesterol levels, and co-supplementing with vitamin D may add to this effect.

Activated charcoal can bind to cholesterol and cholesterol-containing bile acids in the intestine, preventing their absorption. Activated charcoal has the ability to adsorb, or bind to, cholesterol and cholesterol-rich bile acids present in the intestine, preventing their absorption.

Reducing the absorption of bile acids results in increased cholesterol use in new bile acid synthesis by the liver. In a set of controlled trials lasting three weeks, activated charcoal reduced total- and LDL-cholesterol levels when given in amounts from 4 to 32 grams per day.

Similar results were reported in another controlled trial using 40 grams per day for three weeks and an uncontrolled trial using 32 grams per day for four weeks.

However, one small placebo-controlled trial found no effect of either 15 or 30 grams per day in patients with high cholesterol levels. Activated charcoal can cause black stools, digestive upset, and constipation, limiting its usefulness. Chondroitin sulfate appears to sequester cholesterol, lowering circulating cholesterol levels and reducing atherosclerosis.

Chondroitin sulfate is a large structural polysaccharide found in connective tissues including in blood vessel walls, where it appears to form complexes with cholesterol that contribute to atherosclerosis.

Clinical trials performed in the s and s reported supplemental chondroitin sulfate had cholesterol-lowering effects and could slow atherosclerosis progression. For example, in one controlled trial that included 48 elderly participants with atherosclerosis, those given 4.

Another trial found chondroitin sulfate reduced the risk of coronary events heart attack or serious episode of low blood flow to the heart seven-fold during six years of monitoring. More recently, a trial in 48 subjects with obesity and knee osteoarthritis found eight weeks of supplementation with mg of chondroitin sulfate daily not only reduced knee pain and dysfunction but also lowered total cholesterol levels and improved markers of inflammation and glucose metabolism relative to placebo.

Some evidence suggests chondroitin sulfate interacts with LDL-cholesterol, reduces cholesterol accumulation in vessel walls, and decreases lipoprotein oxidation. Some controlled trials have found chromium supplementation can reduce total cholesterol and increase HDL-cholesterol levels, especially in people with type 2 diabetes, but the effects are small.

Chromium is best known for its ability to improve blood glucose regulation in people with type 2 diabetes. Observational studies have correlated poor chromium status with low HDL-cholesterol and high total cholesterol levels. A meta-analysis of findings from 38 randomized controlled trial with a combined total of 7, participants found chromium supplementation reduced total cholesterol levels slightly.

The analysis further noted better results were achieved in trials that used chromium picolinate, used daily doses under micrograms, and lasted less than 12 weeks, as well as in subjects with type 2 diabetes and those under 54 years old. In a meta-analysis of 24 trials that only enrolled subjects with type 2 diabetes, chromium was similarly found reduce total cholesterol levels as well as raise HDL-cholesterol levels, but its impacts were small.

However, a meta-analysis of ten trials that included diabetic subjects found chromium had no effect on lipid levels. Some, but not all, clinical trials show cranberry extract may improve cholesterol profiles. Cranberries are rich in flavonoid antioxidants that have demonstrated multiple beneficial effects.

Randomized controlled trials have shown cranberry extract can increase HDL-cholesterol levels in people under 50 years old. In a placebo-controlled trial in 30 subjects being treated for type 2 diabetes, mg of cranberry extract three times per day for 12 weeks lowered LDL-cholesterol levels as well as the ratio of total to HDL-cholesterol levels.

On the other hand, in another placebo-controlled trial, 56 participants received either ml 16 ounces per day of a cranberry extract drink providing mg of phenolic compounds or a low-phenolic cranberry drink; after eight weeks, those receiving the high-phenolic cranberry drink had reduced triglyceride levels but no changes in cholesterol levels occurred.

Clinical trials examining the effect of creatine on cholesterol metabolism have yielded mixed results. Creatine is a peptide often used as a supplement to support muscle growth. In a preliminary trial, 40 physically active men who took 20 grams of creatine monohydrate daily for one week were found to have significantly decreased levels of total and LDL-cholesterol levels.

A placebo-controlled trial in 30 men found 20 grams per day of creatine for five days followed by 10 grams per day for 23 days in conjunction with a strength training program lowered total cholesterol more than strength training plus placebo or creatine alone.

However, in a placebo-controlled trial in 22 healthy men in an exercise training program, creatine, at a dose of 20 grams per day for one week followed by 10 grams per day for eleven weeks, did not lower cholesterol levels more than placebo.

In addition, 25 grams of creatine daily for a week followed by 5 grams daily for eleven weeks did not lower cholesterol levels more than placebo in a controlled trial in 19 men participating in a strength training program. One placebo-controlled trial examined the effect of creatine supplementation in 34 adult men and women with high cholesterol levels and found creatine, at 20 grams per day for five days followed by 10 grams per day for 51 days, lowered total cholesterol levels relative to placebo after four and eight weeks, but the effect disappeared by week Findings regarding the ability of guggul extracts to lower cholesterol levels are mixed.

Guggulsterones are compounds from guggul also known as guggulipid , a gum resin from Commiphora wightii a plant native to India that has been used for centuries as a traditional Ayurvedic medicine to treat a wide range of ailments. Guggulsterones have been found to bind to receptors involved in cholesterol metabolism, and some clinical research suggests it can lower cholesterol levels.

However, results of controlled trials using guggul have been mixed. One publication described two controlled crossover trials: one included participants and compared guggulipid to placebo and the other with participants compared guggulipid to the cholesterol-lowering drug clofibrate Atromid-S.

Other early trials had similarly positive findings, but more recent research has been disappointing. In another randomized controlled trial with 34 subjects, 2. Supplementing with HMB, or beta-hydroxy-beta-methylbutyrate, has been reported to lower total and LDL-cholesterol levels.

Beta-hydroxy-beta-methylbutyrate, or HMB, is a by-product of breakdown of the amino acid leucine and has been studied mainly for its effects on protein metabolism and muscle growth.

HMB appears to exert its effects on muscle by modifying cholesterol metabolism. One report on nine clinical studies concluded 3 grams of HMB per day for three to eight weeks resulted in an average drop in total cholesterol levels of 3.

Supplementing with krill oil is likely to help lower high triglyceride levels, but findings regarding its ability to improve cholesterol levels are mixed. Krill oil is high in the same omega-3 fatty acids EPA and DHA as fish oil.

Unlike fish oil, however, the fatty acids in krill oil are mainly in the form of phospholipids that are readily absorbed and used. Krill oil has been shown to lower high triglyceride levels in clinical trials, but trials examining the effects of krill oil, and fish omega-3 fatty acids more generally, on cholesterol levels have yielded mixed results, with some trials indicating neutral or negative effects and others noting beneficial effects.

A meta-analysis of results from seven randomized controlled trials with a total of participants showed krill oil, at doses ranging from 0.

However, an analysis comparing data from 64 randomized controlled trials found krill oil raised HDL-cholesterol levels without affecting LDL- or total cholesterol levels, and found no significant difference between the effects of krill oil and fish oil on cholesterol 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. 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. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate.