Healthified Magazine Healthified Magazine
  • Recipes
    • Appetizers, Snacks, Sides
    • Breakfast & Brunch
    • Dessert
    • Dips, Dressings, Sauces
    • Lunch & Dinner
  • Lifestyle
  • Nutrition
  • Holistic Health
  • Movement
  • Travel
  • Shop
    • Gratisfied
    • Online Courses
    • Coaching
    • Books
    • Fitness
    • Self Care
    • Home + Kitchen
      • Pantry
  • Podcast
      Holistic Health Information & Inspiration
PODCAST
Healthified Magazine Healthified Magazine
Healthified Magazine Healthified Magazine
  • Recipes
    • Appetizers, Snacks, Sides
    • Breakfast & Brunch
    • Dessert
    • Dips, Dressings, Sauces
    • Lunch & Dinner
  • Nutrition
  • Holistic Health
  • Movement
  • Lifestyle
  • Travel
  • Shop
    • Shop Gratisfied
    • Online Courses
    • Coaching
    • Books
    • Fitness
    • Self Care
    • Home + Kitchen
      • Pantry
  • Nutrition

Three Ways To Naturally Lower Your Cholesterol

  • February 9, 2021

By Anika Nayak

If you have high cholesterol, chances are you have high amounts of LDL cholesterol –– also known as the “bad” cholesterol. Specifically, cholesterol is a waxy substance in your blood, according to the Mayo Clinic. There are generally two types of cholesterol — high-density lipoprotein (HDL) and low-density lipoprotein (LDL). HDL is usually considered “good” cholesterol as it is flushed out of the body by the liver, whereas LDL is considered “bad” cholesterol as it can increase your risk of heart disease or stroke, explains the Center of Disease Control and Prevention (CDC). 

Well, the good news? You can take healthy steps to naturally lower your cholesterol numbers. “While there are some situations in which cholesterol medications are needed, many patients with elevated cholesterol can successfully lower their cholesterol enough with lifestyle changes. Under many circumstances, this lifestyle therapy should be the first prescription, not medications,” says Dr. Nicole Harkin, MD, FACC, a board-certified cardiologist, clinical lipidologist, and the founder of Whole Heart Cardiology. Here are some diet and lifestyle changes recommended by experts to improve your cholesterol: 

Embrace a heart-healthy diet

Many different types of foods can impact your cholesterol in different ways. Experts recommend eating a diverse variety of whole foods as they can do wonders to your body. “High cholesterol is very closely linked to the typical standard American diet, which is high in saturated fat and trans fat, both of which raise cholesterol levels. In order to lower cholesterol, I typically recommend that patients work to cut down their intake of these foods and increase their intake of fiber, which lowers cholesterol. Fiber is found in vegetables, fruits, whole grains, legumes, nuts, and seeds,” says Dr. Harkin. 

Stay physically active on a regular basis 

Physical activity can increase your levels of “good” (HDL) cholesterol.  The American Heart Association generally recommends 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. It’s great for adults to get a combination of both, preferably spread throughout the week. If you have a heart condition or other pre-existing condition, speak to your healthcare provider about an exercise plan that is right for you.

Drink alcohol in moderation and quit smoking

There is limited data on the consumption of alcohol and cholesterol levels, but experts recommend drinking in moderation to stay safe. “Excessive alcohol consumption has been linked to the development of hypertension and heart arrhythmias occasionally in addition to liver issues,” says Dr. Dr. Siddarth Singh, MD, a cardiologist at Cedars-Sinai Smidt Heart Institute. He recommends that smoking should completely be avoided as it can increase your risk of developing heart disease, stroke, and certain cancers. Quitting smoking can increase your HDL cholesterol level and decrease your risk of chronic illnesses. 

You May Also Like
Pumpkin Turkey Chili
View Post
  • Course
  • Dinner
  • Fall
  • Food
  • Gut Health
  • Lunch
  • Main
  • Recipes
  • Season
  • Soups & Stews
  • Water-Based Cooking
  • Winter

Healthy Pumpkin Turkey Chili {Dairy-Free, Oil-Free & Easy to Digest}

  • October 8, 2025
Healthier Marry Me Chicken Soup
View Post
  • Course
  • Dinner
  • Food
  • Gut Health
  • Lunch
  • Main
  • Main Course
  • Nutrition
  • Recipes
  • Soups & Stews
  • Water-Based Cooking

Healthified Marry Me Chicken Soup with Water-Based Cooking

  • September 27, 2025
View Post
  • Dinner
  • Food
  • Gut Health
  • Gut-Friendly
  • Lunch
  • Main
  • Nutrition
  • Plant-Based
  • Recipes
  • Soups & Stews

White Sweet Potato & Leek Soup

  • September 18, 2025
5 Benefits of Water-Based Cooking
View Post
  • Nutrition

Water-Based Cooking: Benefits, Methods, & How to Get Started

  • September 9, 2025
My postpartum body recomposition journey
View Post
  • Holistic Health
  • Lifestyle
  • Movement
  • Nutrition
  • Pregnancy
  • Self Care
  • Self Love

How My Second Postpartum Experience Has Been Different From My First

  • November 4, 2024
View Post
  • Breakfast
  • Food Highlight
  • Nutrition
  • Recipes
  • Smoothies

Post-Workout Beet & Berry Smoothie

  • July 13, 2024
View Post
  • Nutrition

A Week Of Balanced Eats At The Beach

  • July 8, 2024
View Post
  • Nutrition

How I Take My Smoothies On Vacation

  • July 2, 2024
View Post
  • Nutrition

How A Personal Trainer Gets 30 Grams Of Protein In The Morning

  • April 18, 2024
Healthified Magazine Healthified Magazine
  • Home
  • Recipes
  • Holistic Health
  • Nutrition
Providing information and inspiration across various holistic health topics

Input your search keywords and press Enter.