How to lower your cholesterol without medication

High cholesterol is often associated with older adults, but it can happen to anyone. A study in the Journal of the American College of Cardiology found that approximately 27 percent of U.S. adults ages 18 to 39 had high or borderline high cholesterol.

“High cholesterol is often referred to as a ‘silent condition’ because it doesn’t typically cause any noticeable symptoms,” says Jessica Lancaster, DO, a family medicine physician at MultiCare Maple Valley Clinic. “But over time it leads to plaque buildup in the arteries, increasing a person’s risk for heart attacks and strokes.”

Find out what you can do, aside from taking medication, to maintain healthy cholesterol levels and support your long-term health.

What is cholesterol?

Cholesterol is a fat that our bodies produce naturally. We also get cholesterol from some foods, like meat, eggs and dairy products. While it may get a bad rap, cholesterol is critical to our cell health. It also supports many bodily functions, from digestion to hormone production to the functioning of our immune system.

Although cholesterol itself is not inherently good or bad, it’s sometimes referred to that way.

Particles called lipoproteins carry cholesterol through our bloodstream, Dr. Lancaster shares. The type of lipoprotein transporting the cholesterol helps determine whether we think of it as helpful or harmful.

High-density lipoprotein (HDL) cholesterol. This is often referred to as the “good” type of cholesterol. These lipoproteins transport excess cholesterol away from the arteries to the liver, where it can be eliminated, reducing the risk of heart disease. An HDL level of 60 or higher can help protect the heart.

Low-density lipoprotein (LDL) cholesterol. LDL cholesterol is considered the “bad” type of cholesterol. These lipoproteins carry cholesterol from the liver to the cells in our body. When LDL cholesterol levels are elevated, it causes plaque to form in the arteries. In general, LDL cholesterol should be less than 100.

Your doctor or other health care provider can check your cholesterol levels through a simple blood test. The American Heart Association recommends most healthy adults over 20 should have their cholesterol checked every four to six years. If you are over 40 or have risk factors for high cholesterol, you may need to have it checked more frequently.

How to lower your cholesterol

If your cholesterol level is borderline high or mildly high, you may be able to lower it without medication. Even if you have high cholesterol and are on medication, making and sustaining the following lifestyle changes can support your mental and physical well-being.

“It’s important to remember that maintaining healthy cholesterol levels isn’t just a numbers game,” Dr. Lancaster says. “It’s about making healthy choices. When you do that, you’re going to feel good and you’re going to thrive, and the numbers will follow.”

Eat more fiber

Soluble fiber (dissolves in water) helps lower the amount of LDL or “bad” cholesterol in your body by absorbing it.

Fiber also benefits your health in other ways — reducing inflammation, regulating blood sugar and supporting regular bowel movements. Yet only about 7 percent of American adults get enough fiber in their diet.

Foods high in soluble fiber include oats and oatmeal, barley, nuts, beans, lentils, apples, citrus fruits, berries, peas, carrots, sweet potatoes, broccoli and cauliflower.

Fiber intake recommendations vary by age and sex. On average, adults should consume between 25-35 grams of fiber daily, according to the Harvard T. H. Chan School of Public Health.

“If you’re having difficulty eating enough fiber, consider fiber supplements,” Dr. Lancaster shares. “Some studies have shown that taking these supplements can help lower LDL cholesterol.”

Eat healthy fats

Not all fats are created equal. Foods high in saturated and trans fat (red meat, butter, full-fat dairy products, fried and fast foods) can raise your LDL cholesterol.

Healthy fats, on the other hand, can lower your LDL cholesterol and raise your HDL or “good” cholesterol.

Good sources of healthy fats include:

• Olive oil
• Avocados and avocado oil
• Fatty fish such as salmon, mackerel or sardines
• Some nuts and seeds, like walnuts, almonds, pistachios, chia seeds or flaxseed

Eat more whole foods & less processed foods

Highly processed foods like chips, fries, packaged desserts, sweetened breakfast cereals, white rice and white bread tend to be low in essential nutrients and fiber. They also often contain high amounts of sodium, fat and sugar, and as a result can elevate LDL cholesterol.

“It’s not that you can’t ever indulge in processed foods,” Dr. Lancaster says. “However, 85 to 90 percent of the time, your eating plan should consist of whole foods. These foods have been minimally processed, if at all, and include things like fresh produce, whole grains, beans, nuts and seeds.”

Move your body

Aerobic exercise (exercise that gets your heart pumping) lowers your LDL cholesterol and raises your HDL cholesterol. The American Heart Association recommends approximately 150 minutes of moderate-intensity aerobic exercise throughout the course of a week. Pair that with strength training at least two days a week.

“Exercise should be fun, so pick something you enjoy,” Dr. Lancaster says. “For some people that’s a Zumba class. For others, it’s going on regular bike rides with their kids — anything that gets the heart rate up. Also try to build more movement into your day — take the stairs rather than the elevator, for example, when you can.”

Manage stress

We all deal with periods of stress from time to time, but when stress is persistent it can harm your health. Research shows that people who experience chronic stress are at a greater risk for elevated LDL cholesterol, lower HDL and increased triglycerides (another type of fat that can be harmful in excess).

Find healthy, sustainable ways to manage stress. Exercising regularly, reading, journaling, and practices like meditation or mindfulness can help keep stress in check. If stress and anxiety are disrupting your life, reach out for help.