02/09/2025
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02/09/2025
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NEW YORK, Sept 2: High cholesterol is a major health concern for millions of Americans, raising the risk of heart attack, stroke, and circulation problems. But experts say making the right dietary choices can help bring cholesterol levels down naturally.
“High cholesterol is one of the top risk factors for cardiovascular disease,” said Dr. Omar Ali, a board-certified interventional cardiologist at ARK Medical Center in Michigan. “Managing it through diet and exercise can go a long way toward protecting your health.”
Why cholesterol matters
Cholesterol is a fatty substance found in cells and produced by the liver, but also consumed in animal-based foods such as meat and dairy. The body needs cholesterol to build cell membranes, produce hormones, and make bile. However, too much cholesterol can lead to plaque buildup in arteries, restricting blood flow.
There are two main types: LDL (low-density lipoprotein), often called “bad cholesterol,” which contributes to arterial blockage, and HDL (high-density lipoprotein), or “good cholesterol,” which helps remove LDL from the bloodstream.
Healthy cholesterol ranges for adults, according to the U.S. National Library of Medicine, are:
- Total cholesterol: 125–200 mg/dL
- LDL cholesterol: Less than 100 mg/dL
- HDL cholesterol: At least 50 mg/dL for women, 40 mg/dL for men
Medications such as statins can lower cholesterol, but cardiologists often recommend lifestyle changes first. “I always advise patients to start with diet and exercise,” said Dr. Jennifer Haythe, associate professor of cardiology and director of the cardio-obstetrics program at Columbia University Irving Medical Center.
Lifestyle and diet changes
Moderate aerobic exercise several times a week, along with quitting smoking, can significantly improve cholesterol. Just as important is adopting a diet rich in heart-healthy foods.
The Mediterranean diet is often cited as a model, as it emphasizes fresh produce, whole grains, lean proteins, and healthy fats that can lower LDL and support HDL levels.
Expert-recommended foods to lower cholesterol
Cardiologists highlight the following foods as especially effective in lowering cholesterol naturally:
- Whole grains: Oats, brown rice, and other fiber-rich grains help remove cholesterol from the bloodstream.
- Fatty fish: Salmon, tuna, mackerel, and trout provide omega-3 fatty acids that improve triglyceride levels.
- Nuts: Almonds, walnuts, and other tree nuts contain unsaturated fats, fiber, and plant sterols that reduce LDL.
- Green tea: Rich in catechins, it can reduce both total and LDL cholesterol.
- Legumes: Beans, lentils, and peas provide soluble fiber to lower cholesterol levels.
- Seeds: Chia and flax seeds are high in fiber and plant-based omega-3s.
- Dark chocolate: Flavonoids in 70% dark chocolate or higher may help raise HDL cholesterol.
- Strawberries: Polyphenols in the fruit are linked to lower LDL.
- Brussels sprouts: High in fiber and omega-3s, they support vascular health.
- Safflower oil: Rich in plant sterols, it may lower LDL by up to 14%.
- Kale and leafy greens: Aid the liver in burning fat and reducing cholesterol.
- Avocado: A source of monounsaturated fat and fiber that reduces LDL.
- Apples: Packed with pectin and antioxidants that keep arteries clear.
- Red wine: In moderation, one glass per day may boost HDL and reduce LDL.
- Tomatoes: Lycopene prevents LDL oxidation and supports heart health.
“An apple a day, a serving of legumes, or a handful of nuts—small, consistent choices like these can make a significant impact,” Dr. Ali said.
Experts stress that combining a balanced diet with exercise and healthy habits offers the best chance of maintaining safe cholesterol levels without medication.
