The CDC reports that around 38% of U.S. adults have high cholesterol levels. Nearly 94 million Americans age 20 or older have total cholesterol levels above 200 mg/dL.

Are you one of them? And how can you reduce your cholesterol levels naturally?

Cholesterol is a waxy, fat-like substance made in the liver and found in the blood and all cells of the body. Cholesterol is important for good health and helps make cell walls, tissues, hormones and vitamin D. Not all cholesterol is bad, but there is a type of cholesterol called LDL (low-density lipoprotein) cholesterol, or “bad” cholesterol. High levels of LDL cholesterol can raise your risk for heart disease, stroke, diabetes and other chronic conditions.

 

 

How to lower cholesterol levels on the short-term

 

Besides medication prescribed by your doctor (statins), there are a number of lifestyle interventions that anyone can adopt easily. The most important one is to cut down on fatty foods, especially foods that contain saturated fat.

Also, cholesterol-lowering supplements may be helpful. Like with any supplement, expect at least 3 months before noticing any significant improvement.

 

Supplements to lower cholesterol naturally

 

Garlic

 

One study showed that garlic supplementation resulted in a 12% reduction in cholesterol vs placebo. The effect was present one month after the therapy with garlic and also six months later. Dried garlic powder supplementation also decreased triglyceride levels.

Another review from the Annals of Internal Medicine also confirmed that garlic is superior to placebo in decreasing total cholesterol levels.

 

Puritan’s Pride Odorless Garlic 1000 Mg Rapid Release Softgels

 

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Solaray Fermented Black Garlic 500 mg

 

 

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Flaxseed

 

Flaxseed may help lower cholesterol when you eat it regularly. In a 1-month study in people with peripheral artery disease, eating 4 tablespoons (30 grams) of milled flaxseed per day decreased levels of LDL (bad) cholesterol by 15%.

 

Nature’s Bounty Flaxseed and Omega 3

 

 

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Puritan’s Pride Premium Natural Flax Oil

 

 

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Omega-3 fatty acids / Fish oil

 

Evidence shows that omega-3 fatty acids can significantly reduce blood triglyceride levels. Evidence also suggests a slight improvement in high-density lipoprotein (HDL) cholesterol, or the “good” cholesterol, according to the Mayo Clinic.

The Omega-3 fatty acids in fish oil have been promoted to help lower triglyceride levels.

 

Nordic Naturals Ultimate Omega

 

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Antarctic Krill Oil 2000 mg

 

 

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Psyllium

 

Psyllium husk also helps lower LDL cholesterol as well as two other lipid markers for heart disease, according to a 2018 study published in American Journal of Clinical Nutrition and quoted by Harvard Health Publishing.

 

NOW Supplements, Psyllium Husk Caps

 

 

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Metamucil Fiber Supplement, 4-in-1 Psyllium Husk Powder

 

 

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Green tea

 

Green tea contains catechins and other antioxidant compounds that seem to help lower “bad” LDL and total cholesterol levels.

 

Life Extension Decaffeinated Mega Green Tea Extract

 

 

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Nature’s Way Premium Extract Green Tea

 

 

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Red yeast rice

 

One study showed that taking 2.4 grams per day reduced LDL levels by 22% and total cholesterol by 16% in 12 weeks. Another study suggested that taking 1.2 grams daily lowered LDL levels by 26% in just eight weeks.

 

Nature’s Bounty Red Yeast Rice

 

 

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Puritan’s Pride Red Yeast Rice

 

 

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How to lower cholesterol levels on the long-term

 

On the long-term, consider lifestyle interventions to help improve your cholesterol levels naturally.

 

Eat a healthy diet

 

The first step to lowering your cholesterol is to eat healthy foods. A diet that focuses on fruits, vegetables, whole grains, and lean meats can help lower LDL (bad) cholesterol levels.

At the same time, eliminate or reduce the bad fats from your diet, processed foods, sugar, pastries. All these factors can negatively influence your cholesterol levels.

 

Eat more fiber

 

Research shows that soluble fiber from grains can reduce the absorption of cholesterol into your bloodstream. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber.

Fiber-rich foods include whole grains, fruits, vegetables, nuts and legumes.

 

Exercise regularly

 

Exercise is one of the most important steps you can take toward reducing your cholesterol levels. Practice 30 minutes of exercise five times a week.  Start with a 10-minute walk and gradually increase the time spent moving. Or try 20 minutes of vigorous aerobic activity three times a week for better results. Moderate activities such as brisk walking, gardening or dancing are good choices.