For healthy adults, that means 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. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes. Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels.

If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.

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Top 5 lifestyle changes to improve your cholesterol Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications. By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.

Show references Your guide to lowering your cholesterol with TLC. National Heart, Lung, and Blood Institute. pdf Accessed May 22, Kumar P, et al.

Lipid and metabolic disorders. In: Kumar and Clark's Clinical Medicine. Philadelphia, Pa. Accessed May 22, Tangney CC, et al. Lipid lowering with diet or dietary supplements. Catapano AL, et al. Department of Health and Human Services and U. Department of Agriculture. Final determination regarding partially hydrogenated oils removing trans fat.

Food and Drug Administration. Accessed June 28, Cooking to lower cholesterol. American Heart Association. Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial.

American Journal of Clinical Nutrition. Douglas PS. Exercise and fitness in the prevention of atherosclerotic cardiovascular disease. Accessed May 30, Hyperlipidemia adult.

Rochester, Minn. Braun LT, et al. Effects of exercise on lipoproteins and hemostatic factors. Smoke-free living: Benefits and milestones. Accessed May , Cardiovascular benefits and risks of moderate alcohol consumption.

Accessed May 31, Bonow RO, et al. Risk markers and the primary prevention of cardiovascular disease. In: Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Products and Services A Book: Mayo Clinic Family Health Book, 5th Edition Nutritional Supplements at Mayo Clinic Store Newsletter: Mayo Clinic Health Letter — Digital Edition.

See also Arcus senilis: A sign of high cholesterol? Birth control pill FAQ Cholesterol level: Can it be too low? Cholesterol medications: Consider the options Cholesterol ratio or non-HDL cholesterol: Which is most important? Cholesterol test kits: Are they accurate?

Cholesterol: Top foods to improve your numbers Cholesterol-lowering supplements may be helpful Coconut oil: Can it cure hypothyroidism? A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Nuts have additional nutrients that protect the heart in other ways.

Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate.

They're also available as supplements. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.

Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Fiber supplements. Supplements offer the least appealing way to get soluble fiber. Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber.

When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants.

Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds. Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors.

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.

People who are not active can start slowly. Even a slight increase in physical activity can improve health, and may make it easier to work up to more exercise. Quitting or cutting back on habits such as smoking and excessive drinking can help lower cholesterol, while improving overall health.

Cholesterol medications such as statins may be the fastest way to lower cholesterol for some people — usually within 6 to 8 weeks. This allows a person to quickly reduce their heart disease risk while cultivating a healthy lifestyle. During this period, a person can focus on lowering cholesterol over time with lifestyle and dietary changes.

Because high cholesterol is a risk factor for serious heart health issues, the American Heart Association and American College of Cardiology recommend statins for many groups of people with high LDL cholesterol. If LDL cholesterol does not drop enough with diet and lifestyle changes and statins, a person might need additional medications.

This means that even people with moderately high cholesterol may see health improvements with a cholesterol-friendly lifestyle. The "good" type of cholesterol is high-density lipoprotein HDL cholesterol. Learn why it is beneficial and how to increase HDL levels. Non-HDL cholesterol, or low-density lipoprotein LDL cholesterol, is harmful in high amounts.

Learn how to lower non-HDL cholesterol here. Non-HDL cholesterol is the total cholesterol level minus HDL cholesterol. Higher levels can potentially be harmful to the body. Learn more.

If a person has high cholesterol, following a diet low in saturated fat, cholesterol, and processed foods may help reduce levels. In this article, learn about the different kinds of cholesterol, what different factors affect cholesterol levels, and when to contact a doctor.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. The best ways to reduce cholesterol, and how long it takes. Medically reviewed by Adam Bernstein, MD, ScD — By Zawn Villines — Updated on April 17, What cholesterol is Reducing cholesterol Cholesterol levels Reducing cholesterol Summary Cholesterol drops over time, not suddenly after a few days of healthier living.

What is cholesterol and how does it affect health? How long does it take to reduce cholesterol? What is a normal cholesterol level? With your doctor's OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Quitting smoking improves your HDL cholesterol level.

The benefits occur quickly:. Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.

Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork. Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.

If you drink alcohol, do so in moderation. For healthy adults, that means 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. Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.

Lifestyle changes can help you keep your medication dose low. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version.

Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Top 5 lifestyle changes to improve your cholesterol. Products and services. Top 5 lifestyle changes to improve your cholesterol Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications. By Mayo Clinic Staff. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Your guide to lowering your cholesterol with TLC. National Heart, Lung, and Blood Institute. pdf Accessed May 22, Kumar P, et al.

Lipid and metabolic disorders. In: Kumar and Clark's Clinical Medicine. Philadelphia, Pa. Accessed May 22, Tangney CC, et al. Lipid lowering with diet or dietary supplements. Catapano AL, et al. Department of Health and Human Services and U. Department of Agriculture.

Final determination regarding partially hydrogenated oils removing trans fat. Food and Drug Administration. Accessed June 28, Cooking to lower cholesterol. American Heart Association. Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial.

American Journal of Clinical Nutrition. Douglas PS. Exercise and fitness in the prevention of atherosclerotic cardiovascular disease.

Accessed May 30, Hyperlipidemia adult. Rochester, Minn. Braun LT, et al.

These could include legumes, beans, nuts, avocados, and fatty fish, among others. Cholesterol is a fatty substance that is made by the liver and carried through your bloodstream by lipoproteins.

According to the Centers for Disease Control and Prevention CDC , our bodies generate enough blood cholesterol on their own. However, in nearly 86 million adults in the United States had high cholesterol levels.

High cholesterol has been associated with several health conditions, such as heart attack and stroke. Cholesterol is a waxy substance that is carried through your body by lipoproteins. There are two types :. Legumes , also known as pulses, are a group of plant foods that include beans, peas , and lentils.

A study compared the effects of eating beans or white rice on LDL levels. After 29 days, the researchers found that the group who consumed 1 cup of beans each day had significantly lower LDL levels than on day 1.

Similarly, a review found that eating legumes helped lower LDL levels. Legumes may also decrease your risk of certain health conditions, such as :.

Try swapping legumes for refined grains and processed meats in dishes like chili, salads, and pasta. Avocados are a rich source of monounsaturated fats and fiber, two nutrients that help lower LDL and raise HDL cholesterol. A study in 45 adults with obesity measured the effects of avocados on LDL cholesterol.

Similarly, a review of 10 studies determined that substituting avocados for other fats was linked to lower total cholesterol, LDL, and triglycerides.

There are many ways to eat avocados , such as in salads, guacamole, and on toast. The authors of a review found that nuts helped lower levels of LDL cholesterol, triglycerides, and total cholesterol.

In particular, the following nuts had many benefits:. The authors note that walnuts are also a rich source of omega-3 fatty acids. These are a type of polyunsaturated fats that have been associated with improved heart health, lower LDL cholesterol levels, and reduced inflammation.

Similarly, almonds in particular are a natural source of phytosterols , which may help lower your LDL cholesterol. Fatty fish, such as salmon and mackerel, are excellent sources of long-chain omega-3 fatty acids.

A review suggests that these could increase HDL cholesterol and decrease LDL cholesterol, which may lower your risk of developing certain conditions. These may include:. A review of 14 studies found that eating oily fish was associated with increased levels of HDL cholesterol and lower levels of triglycerides.

In a large year study in adults, people who ate the most non-fried fish were the least likely to develop metabolic syndrome , a cluster of symptoms that includes high blood pressure and low HDL levels.

The healthiest ways to cook fish are steaming or stewing. Fried fish may increase your risk of heart disease and stroke. Extensive research ties whole grains to lower heart disease risk.

Benefits were even greater when people ate up to seven servings of whole grains per day. Whole grains keep all parts of the grain intact. This provides them with more vitamins, minerals, plant compounds, and fiber than refined grains. Many types of fruit are rich in soluble fiber. This helps lower cholesterol levels by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.

Fruits have bioactive compounds like anthocyanins, fiber, and phytosterol which may have antioxidant and anti-inflammatory effects. A study suggests that eating berries also helps increase HDL and lower LDL cholesterol.

It may seem too good to be true, but research suggests that dark chocolate and cocoa may lower LDL cholesterol. In a study , adults drank a cocoa beverage twice a day for 1 month. They experienced a reduction in LDL cholesterol of 0.

Their blood pressure also decreased and their HDL cholesterol increased. A review also found that several compounds in cocoa may help with cholesterol management. For example, polyphenols may prevent the LDL cholesterol in your blood from oxidation, while resveratrol may increase HDL cholesterol.

However, chocolate is often high in added sugar, which negatively affects heart health. Garlic contains various powerful plant compounds, including allicin.

A meta-analysis suggests that garlic may help lower LDL and total cholesterol. As such, garlic supplements may be more effective than other garlic preparations.

Soybeans are a type of legume that may be beneficial for heart health. However, research on how they affect cholesterol is mixed. For example, a review suggests that soybean oil may help lower LDL cholesterol when it replaces saturated fats. Similarly, a review of 35 studies linked soy foods to reduced LDL and total cholesterol, as well as increased HDL cholesterol.

To add more soy in your diet, try replacing meat with tofu or cooking with soybean oil. A review found that eating more than three servings of fruits and vegetables per day helped lower levels of tryglicerides, blood pressure, and LDL and total cholesterol.

A review of 37 guideline documents found that most of them suggested eating a diet high in vegetables. Some ways to get more vegetables in your diet include making soups, cauliflower pizza crusts, and smoothies. You can also add vegetables to casseroles, sauces, and burgers.

For example, a review of 31 studies found that green tea helps lower LDL and total cholesterol levels. The primary compound in green tea responsible for these effects is catechins. These help lower inflammation, oxidation, and carcinogen levels. Black tea and white tea have similar properties and health effects on cholesterol.

Dark leafy greens, such as kale , spinach , and Swiss chard contain lutein and other carotenoids, which are linked to a lower risk of heart disease. Dark leafy greens may also help lower cholesterol levels.

The authors of a study in rats suggest that this is done because they bind to bile acids and help your body excrete more cholesterol. A study in guinea pigs also found that lutein lowers levels of oxidized LDL cholesterol and could help prevent cholesterol from binding to artery walls.

Extra virgin olive oil is one of the most important foods in the heart-healthy Mediterranean diet. A review compared the effects of olive oil with other plant-based oils on cholesterol levels. The researchers found that olive oil had a bigger impact on increasing HDL cholesterol.

Similarly, a review found that consuming 20 grams per day of olive oil helped increase HDL cholesterol. However, overall, the authors concluded that olive oil had minimal impacts on LDL, triglycerides, and total cholesterol.

Fish, especially fatty fish like sardines, trout, and salmon, is an excellent source of anti-inflammatory omega-3 fats , which are known to support healthy blood vessel function, plus vitamins and minerals like zinc, calcium, and selenium, making fish a good choice for overall health.

There are many factors that can contribute to high cholesterol levels, including your dietary choices. Though your diet as a whole is what matters most for heart health, limiting the following foods is wise if you have elevated blood lipid levels:.

In addition to following a well-rounded, nutritious diet, a healthy lifestyle that includes plenty of exercise, quality sleep, and stress management can help support overall heart health and optimal blood lipid levels. Staying physically active, getting at least seven hours of sleep per night, limiting alcohol, quitting smoking , and maintaining a healthy body weight are all essential for managing cholesterol levels.

People with familial hypercholesterolemia have a reduced capacity to remove excess LDL from their bloodstream and may require medical management in order to reduce their risk of heart disease.

If you have familial hypercholesterolemia, your healthcare provider will recommend the best treatment based on your specific health needs.

If you have elevated cholesterol levels, there are plenty of ways to reduce your cholesterol while promoting overall heart health. Following a diet rich in foods known to lower cholesterol levels, like oats, berries, beans, nuts, and seeds, is one of the best ways to support healthy blood lipid levels and reduce your heart disease risk.

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Phytother Res. Sandoval-Ramírez BA, Catalán Ú, Calderón-Pérez L, et al. The effects and associations of whole-apple intake on diverse cardiovascular risk factors. A narrative review. Crit Rev Food Sci Nutr. Sofi SA, Ahmed N, Farooq A, et al.

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