Safely Managing High Cholesterol at Home

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

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High cholesterol’s impact isn’t always immediately visible, but it plays a critical role in heart health. “When cholesterol levels aren’t managed effectively, the risks can be severe—high LDL (‘bad’ cholesterol) is a major contributor to plaque buildup in arteries, leading to heart disease, strokes, and other cardiovascular complications,” says Yaa Boakye, a registered dietitian nutritionist and licensed dietary nutritionist in Boston, Massachusetts.

If your doctor tells you that you have high cholesterol, they’ll likely prescribe a treatment for you. But in between visits, there are ways that you can work on your cholesterol levels at home. Here are some things you can try.

1. Stay in touch with your doctor

“Managing high cholesterol at home involves simple, intentional steps that can make a meaningful impact on your health, especially as you age,” says Dr. Mustali Dohadwala, a cardiologist at Heartsafe in Boston, Massachusetts. “Start by staying on top of your health through regular checkups to monitor your cholesterol levels – this is especially important if high cholesterol runs in your family,” he says.

During your physicals, your doctor will check your cholesterol and ask you about your current lifestyle. Finding out your cholesterol level is a great way to know where you stand so that you can take action to reduce it if needed. And if necessary, your doctor will prescribe medication to help with the process.

2. Eat more fiber

Research shows that fiber can reduce the amount of cholesterol that your body absorbs. “Think of fiber as a natural sponge for cholesterol, absorbing it before it sneaks into your bloodstream,” says Yaa. Soluble fiber, found in foods like oats, lentils, apples, and flaxseeds, binds with cholesterol particles and removes them from your body.

“Adding just 5–10 grams of soluble fiber daily can lower LDL (bad cholesterol) by up to 10%,” says Yaa. She suggests taking it slow and starting with one fiber-rich meal a day, like oatmeal or a veggie-packed side dish, and increase gradually to avoid bloating or discomfort. And drink plenty of water to help the fiber do its job.

Trade sugary cereal for oatmeal topped with berries and a sprinkle of flaxseed. You can also stir lentils into soups or add chia seeds to smoothies for an effortless fiber boost.

3. Rethink your fats

Not all fats are created equal. “Saturated fats, found in butter, red meat, and fried foods, are notorious for raising LDL (bad) cholesterol,” says Yaa. “On the flip side, unsaturated fats from foods like avocados, olive oil, and fatty fish act as cholesterol’s kryptonite,” she says.

Replacing saturated fats with unsaturated ones can reduce LDL cholesterol by up to 11% while boosting heart-friendly HDL (good cholesterol). Yaa says to first tackle how you’re cooking. “Use olive oil instead of butter when sautéing vegetables or drizzling over bread,” she says. Next, aim for several servings of fatty fish like salmon or mackerel each week for a boost of omega-3s with the good kind of fats.

And stay completely away from trans fats – which are sometimes listed on food labels as "partially hydrogenated vegetable oil," which can be found in margarine, French fries, and store bought cookies, cakes and crackers.

4. Get moving

Exercise really is a wonder drug! In addition to boosting your mood and increasing your energy, it can help to raise your good cholesterol (high-density lipoprotein (HDL) cholesterol). “Forget marathon running or intense gym workouts—consistent, moderate activity tailored to your needs can significantly improve cholesterol levels,” says Yaa. Even a daily walk or light chair exercises can make a difference. “Just 30 minutes of walking five days a week can lead to noticeable improvements,” she says.

Yaa says a 10-minute stroll after each meal can be a great way to make exercise a habit. You can also try dancing, swimming, gardening, seated exercises, or gentle yoga.

5. Eat more plants

“Plant sterols and stanols are naturally occurring compounds that help block cholesterol absorption in the gut,” says Yaa. In fact, regular consumption of 2 grams of plant sterols per day can help lower LDL cholesterol by 6–15%. Plant sterols are naturally occurring in foods and when you eat them, they help lower the amount of cholesterol your body can absorb.

Sneak more vegetables, fruits, legumes, and nuts into your diet – and aim for whole food versions of these whenever possible, as when they are processed, the sterol content reduces. You can also get plant sterols from sesame oil, olive oil, spices like oregano and thyme, oat bran, dill and brown rice.

6. Learn to relax

In addition to your diet, stress can drive cholesterol levels up. “Chronic stress prompts your body to release cortisol, which can increase cholesterol production,” says Yaa. “Prioritizing mindfulness and relaxation practices is more than self-care—it’s heart care,” she says.

Spend five minutes per day practicing deep breathing. Work on implementing relaxing activities like meditation, journaling, and yoga into your day. Listen to calming music, sip your favorite tea, read a book – anything you can do to help your mind unwind and your body to relax is a win in the stress reducing department!

7. Consider reducing or completely stopping alcohol and nicotine consumption

Moderate use of alcohol has been linked to high levels of HDL cholesterol but heavy drinking can raise your total cholesterol. So, if you’ve fallen into the habit of drinking too much socially or to unwind, it’s a good idea to cut back. If you are having difficulty quitting these habits completely, the recommendation is to drink in moderation – i.e. up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Smoking can raise cholesterol and increase your risk of heart disease. If you’re a current smoker and you have high cholesterol, let your high cholesterol motivate you to quit.

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