However, too much cholesterol — especially low density lipoprotein LDL cholesterol — increases the risk of cardiovascular disease, including heart attacks and strokes.

People concerned about their cholesterol may wonder how to reduce cholesterol in 30 days. However, cholesterol reduction takes time, and most research looks at cholesterol changes over many months. People hoping to naturally reduce their cholesterol can steadily lower their cholesterol with a number of healthy lifestyle changes.

This article looks at what cholesterol is, how it affects health, how long it takes to reduce cholesterol, normal and high cholesterol levels, and the best ways to lower cholesterol.

The liver naturally produces cholesterol, which is a fatty substance that helps the body make hormones and digest fatty foods. There is also cholesterol in animal-based foods , such as eggs and meat.

The body does not need cholesterol from food, and can naturally manufacture the cholesterol it needs. Total cholesterol is a measure of HDL plus LDL and also triglycerides. If a person has low HDL cholesterol and high LDL cholesterol, their risk of heart disease is higher. Cholesterol-lowering drugs usually produce a change in LDL within 6 to 8 weeks.

It is possible for lifestyle changes to change cholesterol levels within weeks. However, it may take longer, usually about 3 months — sometimes more. Some doctors recommend adding a cholesterol-lowering drug if a person has not lowered their LDL cholesterol after about 12 weeks of lifestyle changes.

For most people, healthy cholesterol levels are as follows :. According to an article in the journal Circulation , the American College of Cardiology and the American Heart Association AHA recommend using statins to lower cholesterol in people with cholesterol higher outside of these levels.

There are a number of habit changes a person can incorporate into their daily routines in order to gradually and consistently lower their LDL levels over time. However, a number of studies have found that the cholesterol a person gets from food does not substantially increase blood cholesterol.

Instead, what matters is eating a balanced diet with a variety of nutrients. Because cholesterol intake does not directly correlate with cholesterol levels in most people, people do not necessarily need to avoid foods that contain cholesterol.

Instead, most people should focus on eating a balanced diet that is low in trans fats and saturated fats. For some people, however, cholesterol intake does bear an important relation to serum levels, and they should monitor their cholesterol intake from food accordingly.

Maintaining or achieving a moderate weight that is within the BMI range recommended by doctors can help lower cholesterol, while also reducing other heart disease risks. A person should focus on achieving and maintaining a moderate weight with a combination of healthy eating and lots of physical activity, as both of these can also lower cholesterol.

Physical activity exercises the heart, reducing the risk of heart disease. It can also help the body more effectively remove cholesterol from the blood, steadily lowering bad cholesterol. The Centers for Disease Control and Prevention CDC recommend at least minutes of moderate-intensity exercise, such as walking, per week.

A heart-healthy diet emphasizes fruits, vegetables, whole grains, poultry, fish, nuts and nontropical vegetable oils , while limiting red and processed meats, sodium and sugar-sweetened foods and beverages. Many diets fit this general description. For example, the DASH Dietary Approaches to Stop Hypertension eating plan promoted by the National Heart, Lung, and Blood Institute as well as diets suggested by the U.

Department of Agriculture and the American Heart Association are heart-healthy approaches. Such diets can be adapted based on your cultural and food preferences. A sedentary lifestyle lowers HDL cholesterol. Physical activity is important. At least minutes of moderate-intensity aerobic exercise a week is enough to lower both cholesterol and high blood pressure.

And you have lots of options: brisk walking, swimming, bicycling or even yard work can fit the bill. Worse still, when a person with unhealthy cholesterol levels also smokes, risk of coronary heart disease increases more than it otherwise would.

Smoking also compounds the risk from other risk factors for heart disease, such as high blood pressure and diabetes.

By quitting, smokers can lower their LDL cholesterol and increase their HDL cholesterol levels. It can also help protect their arteries.

Nonsmokers should avoid exposure to secondhand smoke. Learn more about quitting smoking. Being overweight or obese tends to raise bad cholesterol and lower good cholesterol.

Your health care professional can help you reach your health goals, including keeping your cholesterol at healthy levels. Written by American Heart Association editorial staff and reviewed by science and medicine advisors. See our editorial policies and staff. About Cholesterol.

HDL, LDL Cholesterol and Triglycerides. Saturated fat is a bad fat because it raises your LDL bad cholesterol level more than anything else in your diet. It is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods. Trans fat is another bad fat; it can raise your LDL and lower you HDL good cholesterol.

Trans fat is mostly in foods made with hydrogenated oils and fats, such as stick margarine, crackers, and french fries. Instead of these bad fats, try healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. Limit foods with cholesterol.

If you are trying to lower your cholesterol, you should have less than mg a day of cholesterol. Cholesterol is in foods of animal origin, such as liver and other organ meats, egg yolks, shrimp, and whole milk dairy products. Eat plenty of soluble fiber. Foods high in soluble fiber help prevent your digestive tract from absorbing cholesterol.

These foods include:. Eat lots of fruits and vegetables. A diet rich in fruits and vegetables can increase important cholesterol-lowering compounds in your diet. These compounds, called plant stanols or sterols, work like soluble fiber. Eat fish that are high in omega-3 fatty acids.

These acids won't lower your LDL level, but they may help raise your HDL level. They may also protect your heart from blood clots and inflammation and reduce your risk of heart attack. Fish that are a good source of omega-3 fatty acids include salmon, tuna canned or fresh , and mackerel.

Try to eat these fish two times a week. Limit salt. You should try to limit the amount of sodium salt that you eat to no more than 2, milligrams about 1 teaspoon of salt a day. That includes all the sodium you eat, whether it was added in cooking or at the table, or already present in food products.

Limiting salt won't lower your cholesterol, but it can lower your risk of heart diseases by helping to lower your blood pressure.

Talk to your doctor about support groups or programs you can join for help. You can also get support through a phone app like QuitNet , which helps people trying to quit smoking connect with each other.

Or, download QuitGuide to learn more about your triggers and track your cravings. Some of these drugs lower LDL cholesterol, while others increase HDL cholesterol.

A few do both. Statins block a substance your liver uses to make cholesterol. As a result, your liver pulls more cholesterol from your blood. Examples of statins include:. Bile acid sequestrants bind to bile acids, which are involved in digestion.

Your liver makes bile acids using cholesterol. Cholesterol absorption inhibitors prevent your intestines from absorbing as much cholesterol. Ezetimibe Zetia is a drug in this class.

Sometimes Zetia is combined with a statin. Fibrates increase HDL cholesterol and lower triglycerides — another type of fat in your blood. Examples include:. Niacin is a B vitamin that can help raise HDL cholesterol.

You can lower your bad cholesterol — and raise your good cholesterol — with a few simple lifestyle changes. This includes eating a healthy diet and getting regular exercise. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Angelica Pierce was diagnosed with high cholesterol at 15 and tried for years to unsuccessfully manage it with diet and exercise alone. Then, a…. Research shows promising effects of taking bergamot for cholesterol management.

However, they are potential side effects to be aware of. In an observational study, researchers report that statins may help slow cognitive decline in some people with Alzheimer's disease.

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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. How to Lower Your Cholesterol: Rx, Lifestyle Changes, and More. Medically reviewed by Debra Sullivan, Ph. Diet Exercise Lose weight Quit smoking Prescription drugs Takeaway What is cholesterol?

Adopt a new diet. Exercise more. Lose weight. Quit smoking. Talk to your doctor about cholesterol-lowering drugs. The takeaway. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jun 23, Written By Stephanie Watson. Feb 14, Medically Reviewed By Debra Sullivan, PhD, MSN, RN, CNE, COI.

Eating too much of these foods can lead to high cholesterol. That can have negative effects on your health. Luckily, there are lifestyle changes you can make to improve your cholesterol. Medicines can help with this. But the simplest way to improve your cholesterol is through lifestyle changes.

Exercise regularly. Exercise can raise HDL cholesterol levels. It can also reduce levels of LDL cholesterol and triglycerides a type of fat in your blood. Try to work out for 30 minutes, 4 to 6 times a week. Your workout should be moderate walking miles per hour to vigorous jogging.

Make sure you talk to your doctor before starting an exercise plan. Being overweight can raise your cholesterol levels.

Losing weight, even just 5 or 10 pounds, can lower your total cholesterol, LDL cholesterol, and triglyceride levels. Quit smoking. Smoking lowers your HDL cholesterol. Even exposure to second-hand smoke can affect your HDL level.

Talk to your doctor about developing a plan to help you stop smoking. Eat plenty of fresh fruits and vegetables. Fruits and vegetables are naturally low in fat.

They add flavor and variety to your diet. They are also the best source of fiber, vitamins, and minerals for your body. Aim for 5 cups of fruits and vegetables every day. This should not include potatoes, corn, or rice. These count as carbohydrates. They are found in foods such as butter, coconut and palm oil, saturated or partially hydrogenated vegetable fats such as shortening and margarine, animal fats in meats, and fats in whole milk dairy products.

Limit the amount of saturated fat in your diet. Avoid trans-fat completely. Most fats in fish, vegetables, grains, and tree nuts are unsaturated.

Try to eat unsaturated fat in place of saturated fat. For example, use olive oil or canola oil when cooking instead of butter. Use healthier cooking methods. Baking, broiling, and roasting are the healthiest ways to prepare meat, poultry, and other foods.

Trim any outside fat or skin before cooking. Lean cuts can be pan-broiled or stir-fried. Use either a nonstick pan or nonstick cooking spray instead of adding fats such as butter or margarine.

When eating out, ask how food is prepared. You can request that your food be baked, broiled, or roasted, rather than fried.

Look for other sources of protein. Meats are a good source of protein. But they contain a lot of cholesterol and saturated fats. Fish, beans, tree nuts, peas, and lentils also offer protein, but without the cholesterol and fats. They also contain fiber and other nutrients.

Consider eating one meatless meal each week. Try substituting beans for meat in a favorite recipe, such as lasagna or chili. Snack on a handful of almonds or pecans. Soy is also an excellent source of protein.

Good examples of soy include soymilk, edamame green soybeans , tofu, and soy protein shakes. Get more fiber in your diet. Add good sources of fiber to your meals. Examples include:.

In addition to fiber, whole grains supply B vitamins and important nutrients not found in foods made with white flour. Eat more fish. Fish is an excellent source of omega-3 fatty acids.

Wild-caught oily fish are the best sources of omega-3s. These include salmon, tuna, mackerel, and sardines. But all fish contain some amount of this beneficial fatty acid. Aim for 2 6-oz.

servings every week. Add supplements to your diet. Some examples include:. Learn how to read a nutrition facts label. All packaged and processed foods should contain a nutrition facts label. This label shows the nutritional content of the food. It will outline the fat, fiber, protein, and other nutrients in the food.

Ask your doctor to help you learn to read these labels. Often, there are no symptoms telling you that you could have high cholesterol. If you have high cholesterol, your body may store the extra cholesterol in your arteries.

This build-up is called plaque. Over time plaque can become hard and make your arteries narrow. Large deposits of plaque can completely block an artery.