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High cholesterol is one of the leading risk factors for heart disease, which remains the number one cause of death in the U.S. The good news? Even if you don’t have easy access to a doctor or expensive medication, you can still make meaningful lifestyle changes to improve your cholesterol levels. In fact, research shows that lifestyle alone can often lower cholesterol by 5–30%.
In this blog, we’ll break down the top 5 lifestyle changes to improve your cholesterol levels naturally. These changes can also enhance the effectiveness of cholesterol-lowering medications if you are already taking them.
5 Key Lifestyle Changes To Improve Your Cholesterol (Evidence-Based)
Eat heart-healthy foods:
This involves several dietary adjustments like replacing saturated fats with healthy fats. The American Heart Association notes that replacing just 5% of daily calories from saturated fat with unsaturated fat can lower LDL levels by 10%. Found mainly in red meat and full-fat dairy products, these fats can raise total cholesterol and specifically the “bad” LDL cholesterol. Saturated fats (found in red meat, butter, cheese, and some fried foods) can raise LDL cholesterol. On the flip side, unsaturated fats can help reduce LDL and boost HDL (“good”) cholesterol.
Healthier Fat Swaps:
- Cook with olive or avocado oil instead of butter
- Snack on nuts instead of chips
- Eat fatty fish (like salmon or sardines) twice a week
Additional (Optional) Changes Improve Your Cholesterol:
- Eliminate trans fats: Often found in margarines and some baked goods, trans fats can raise overall cholesterol levels. The FDA has banned partially hydrogenated vegetable oils (a common source of trans fats) as of January 1, 2021.
- Increase soluble fibre: Soluble fibre can help reduce the absorption of cholesterol into the bloodstream. It is found in foods like oatmeal, kidney beans, Brussels sprouts, apples, and pears.
- Add whey protein: Studies suggest that whey protein, found in dairy products and available as a supplement, may lower both LDL and total cholesterol, as well as blood pressure.
Also read: Diet and Diabetes- How To Make The Most Of It
Exercise on most days of the week and increase your physical activity
Moderate physical activity can help raise “good” HDL cholesterol. Studies show that aerobic exercise can increase HDL by 5–10% and reduce triglycerides by up to 20%. Aim for at least 30 minutes of exercise five times a week, or vigorous aerobic activity for 20 minutes three times a week, after getting your doctor’s approval. Even short bursts of activity throughout the day can be beneficial. Finding an exercise buddy or joining a group can help with motivation.
What Counts as Exercise?
- Bike rides, dancing, or even gardening
- Bodyweight exercises at home (push-ups, squats, etc.)
Pro Tip: You don’t need a gym. Use YouTube or free apps for guided workouts.
Quit smoking:
Quitting smoking improves your HDL cholesterol level, and the benefits start quickly. Within 20 minutes, blood pressure and heart rate recover; within three months, circulation and lung function improve; and within a year, the risk of heart disease is halved.
Drink alcohol only in moderation:
Another major lifestyle change that can help improve your cholesterol is limiting your alcohol consumption. Moderate alcohol consumption has been linked to higher HDL cholesterol levels, but this benefit is not strong enough to recommend alcohol for non-drinkers. If you do drink, moderation is key: up to one drink a day for women and men over 65, and up to two drinks a day for men 65 and younger. Too much alcohol can lead to other serious health problems.
Healthier Habits:
- Try nicotine patches or support groups for quitting
- Stick to recommended alcohol limits: 1 drink/day for women, 2 for men
Build a Routine That You Can Stick To
Consistency matters more than intensity. The best lifestyle changes to improve your cholesterol are the ones you can stick with long term. That might mean:
- Meal prepping to avoid fast food
- Walking daily with a friend or pet
- Making one change per week to avoid overwhelm
Free Tools You Can Use:
- CDC’s Heart Health resources (public access)
- MyFitnessPal or Cronometer (for food tracking)
- Nike Training Club or FitOn (free home workouts)
You have the power to change! While medication can be important for some, many people can significantly improve their cholesterol through everyday choices—no prescription required. The key is starting small, staying consistent, and knowing that every healthy choice adds up.
If you don’t have regular access to a doctor, these lifestyle changes can still guide you toward better heart health. And if you’re able to get occasional lab work or screenings through a clinic or health fair, it’s a great way to track your progress.
Got Questions about lifestyle changes to improve your cholesterol?
Drop them in the comments or share this with someone who could use a little cholesterol TLC. Every step toward better heart health counts.
