There are some good evidence‑based, natural ways to help improve cholesterol levels. These approaches focus on lowering LDL (“bad”) cholesterol and supporting HDL (“good”) cholesterol.
If you are looking to use Supplements and Herbs always speak to a Registered Practitioner.
- Adjust what you eat
✅ Reduce saturated and trans fats
Cutting down on saturated fat is one of the most effective dietary changes for lowering cholesterol. The NHS advises limiting foods such as fatty meats, sausages, butter, cheese, cakes, biscuits, and foods containing coconut or palm oil. Trans fats (found in some processed and fried foods) should be avoided altogether where possible.
✅ Swap to healthier fats
Replacing saturated fats with unsaturated fats can actively lower LDL cholesterol. Good choices include:
- Olive oil and rapeseed oil
- Nuts and seeds
- Avocados
- Oily fish (salmon, mackerel, sardines)
✅ Increase soluble fibre
Soluble fibre helps remove cholesterol from the body by reducing its absorption in the gut. Foods rich in soluble fibre include oats, barley, beans, lentils, apples, pears, and Brussels sprouts. Regular intake is associated with measurable LDL reduction.
- Eat more heart‑protective foods
Certain foods have consistent evidence behind them for improving cholesterol:
- Oats and oat‑based cereals
- Beans and pulses (lentils, chickpeas, kidney beans)
- Fruits and vegetables (aim for at least 5 portions daily)
- Oily fish twice weekly
- Nuts in small portions
- Increase foods that contain Polyphenols
- Be physically active
Regular exercise helps lower LDL and raise HDL cholesterol. NHS guidelines recommend:
- At least 150 minutes of moderate activity per week (e.g., brisk walking, cycling, swimming), or
- 75 minutes of vigorous activity
Choosing activities you enjoy makes it easier to stick with long term
- Maintain a healthy weight
Excess body weight can raise LDL cholesterol and triglycerides. Even modest weight loss can significantly improve cholesterol levels when combined with diet and activity changes.
- Stop smoking (if applicable)
Smoking increases LDL cholesterol and lowers HDL cholesterol. Stopping smoking quickly improves cholesterol balance and lowers the risk of heart attack and stroke. The NHS offers support services for quitting.
- Limit alcohol
The NHS advises not regularly exceeding 14 units of alcohol per week, spread over several days. Excess alcohol can raise cholesterol and triglyceride levels.
- Manage stress and sleep
Chronic stress and poor sleep are linked with worse cholesterol patterns. Improving sleep quality and stress management supports overall heart health, alongside diet and exercise. [mayoclinic.org]
🌿 Herbs & spices
Garlic
Fenugreek (seed)
Cinnamon
Ginger
Turmeric (curcumin)
Hawthorn – Heart Tonic
Liver Support Herbs
Milk Thistle
Artichoke Leaf
Chicory
Dandelion
Please note
Natural methods do help, but some people still need medication due to genetics or higher cardiovascular risk. Cholesterol has no symptoms, so regular blood tests are essential to monitor progress and guide treatment decisions with your GP.
