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 doesn’t have noticeable symptoms, but it causes damage to the cardiovascular system behind the scenes,” says Darin Eckert, MD, a family medicine doctor at MultiCare Rockwood Clinic – Quail Run. “Over time, high cholesterol leads to narrowing of the arteries, raising your 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. 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 called a lipid panel. 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 the following lifestyle changes can support your mental and physical well-being.

“When it comes to diet and exercise, I like to tell people,  ‘Don’t let perfection get in the way of progress,’” Dr. Eckert says. “This means doing the best you can — making small sustainable changes to your lifestyle over time that support healthy cholesterol levels.”

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. But less than 10 percent of U.S. women and only 3 percent of men 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 25-38 grams of fiber daily, according to the Academy of Nutrition and Dietetics.

“We lead busy lives, so it can be challenging to eat enough fiber,” Dr. Eckert shares. “I recommend people try their best to get about 30 grams a day by focusing on fiber-rich foods. If after a three-month period you’re not able to hit that target or your cholesterol doesn’t go down, then we can consider adding a fiber supplement to your diet.”

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

Try swapping healthy fats for saturated fats: Use olive oil when cooking or spread nut butters or mashed avocado on toast, instead of butter.

When you’re eating saturated fats, like red meat, pay attention to your portion size. Focus on small, lean cuts of meat. Most of the space on your plate should be reserved for fiber-rich foods.

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, elevating LDL cholesterol and causing blood sugar levels to spike.

“It’s not that you can never have processed foods,” Dr. Eckert says. “It’s OK to indulge in small portions of these foods now and then, but ideally most of your diet should consist of whole foods — fruits, vegetables, nuts, seeds, legumes and whole grains. These are the items you’ll find in the perimeter of the grocery store.”

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, about 30 minutes a day, five days a week.

Pick an activity you enjoy — anything that gets your heart rate up, from brisk walking to dancing in your living room. Pair aerobic activity with strength training at least two days a week.

“Increasing lean muscle mass through strength training is really beneficial for the body,” Dr. Eckert says. “It can lower cholesterol, promote weight loss and increase your sensitivity to insulin — lowering your risk of diabetes.”

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, maintaining social connections and engaging in practices like meditation or mindfulness can help you cope with stress. If stress and anxiety are disrupting your life, reach out for help.

What if lifestyle choices aren’t keeping cholesterol in check?

Even with healthy eating, regular exercise and a focus on stress management, some people may have difficulty maintaining healthy cholesterol levels.

“If your cholesterol isn’t where it needs to be after three to six months of trying lifestyle adjustments, then it’s likely time to consider medications,” Dr. Eckert says. “They’re safe, well-studied and very effective at lowering cholesterol. Often the best outcomes are sustained through a combination of lifestyle adjustments and medications.”

Editor’s note: This article was originally published in March 2025 and was updated in July 2026.