Cholesterol: Natural ways to lower LDL cholesterol


Over 106 million American, above the age of twenty, have high cholesterol, according to the American Heart Association. Finding time to include healthy food choices into a daily routine can be challenging for some.

Lack of time can cause people to make unhealthy food choices.  It can be difficult to change old habits, however, the rewards received by cleaning up an unhealthy diet makes it worthwhile.

Healthy foods do not have to be boring, explore new cuisines, and adopt healthy alternatives to reduce the cholesterol in meals. Give high fat recipes a healthy make-over, replace high calorie, high-cholesterol ingredients with healthy substitutes.

Fruits and Vegetables

Fruits and vegetables should be consumed daily. It is necessary to eat several servings of fruit and vegetables daily since it is impossible to obtain all the nutrients needed from one fruit or vegetable.

The recommended daily servings are 3 to 5 servings of vegetables and 2 to 4 servings of fruit daily, according to the USDA. Get creative, make delicious salads, add vegetables to a spicy stir fry, include them in hearty soups. Prepare a delicious fruit salad, or create a stimulating smoothie. Making healthy food choices is useful in melting fat and lowering cholesterol.


There are many ways to cook beans. They are an excellent source of soluble fiber, soluble fiber assists in lowering LDL cholesterol. Therefore, they make a needed staple for people looking to reduce the amount of cholesterol and fat consumed through diet.

Beans are flavorful and come in many different varieties. Because of their texture they can be used as a meat substitute. Replace meat recipes with beans, added to soups, salads, stir fries, or turned into a delicious bean burger, letting beans play the starring role can assist in lowering the amount of fat and cholesterol consumed.


Increasing the amount of dietary fiber consumed daily normalizes bowel movements and helps maintain colon health. Adding fiber to the diet can also help lower cholesterol levels.  This occurs when dietary fiber binds with fatty acids, bile, and blood cholesterol. This procedure creates a significant amount of waste. Fiber promotes easier bowel movements by making the stool bulkier; this process helps move cholesterol out of the body. Fiber rich foods are; Apples, black beans, bran, barley, oatmeal, split peas, and spaghetti.


Most fish are low in fat which makes them an perfect option for a low fat diet. Cold-water fish like salmon, tuna, mackerel, salmon, tuna, and trout are high in fat content, but they are also an excellent source of two forms of Omega 3 fatty acids; EPA and DHA. Omega 3 fatty acids can help boost your HDL (the good cholesterol.), which may prevent heart disease. Omega 3’s is especially useful since they reduce triglycerides. Frying fish cancels its healthful benefits. Bake, broil, or poach fish.

Reduce High Cholesterol Foods

Eggs, dairy, fat meats, organ meats, are all high in cholesterol. Decreasing fattening foods in the diet helps successfully cut the harmful cholesterol.  Trim the fat off of meat before preparing it. A tasty alternative to dairy milk is soy milk or rice milk. These nondairy milks come in a variety of flavors.

Check out the recommended books and references for more information on natural ways to lower your LDL cholesterol.

Recommended Books

  1. Eating for Lower Cholesterol by Catherine Jones
  2. Vegan Planet by Robin Roberson


  1. American Heart Association: Cholesterol Statistics
  2. United States Department of Agriculture: My Pyramid
  3. University of Maryland Medical System: Omega-3 Fatty Acids


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good article – I try to sneak in extra vegetable in recipes by blending them and then stir into sauces – good for picky eaters
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Very nice article. I will add just to eat more pumpkin because it contains pectin and they naturally help cleaning the LDL Cholesterol:)
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I have been on a pumpkin kick lately! LOL 🙂
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Theresa Torres

Hi Opal,
You’re right, lack of time can make people develop unhealthy eating habits. Also in many countries, many people can’t afford to buy fruits, vegetables and fish and just settle for cheaper but unhealthy alternatives.
I like the idea of blending vegetables and adding them to sauces, dishes and also to fruit shakes. This is perfect for kids who don’t like veggies.
I think I’m going to be doing this a lot. Thanks for sharing.
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[…] paced lifestyles, stress, medication, and poor eating habits are a few causes of constipation. Aloe vera is recognized for its stool softening properties. Aloe also contains a powerful compound […]


ALSO…Grapeseed Oil helps with lowering cholesterol 🙂 I no longer buy Olive Oil, actually! Wildtree Grapeseed Oils Specifically! 🙂
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Kate Brown Wilson

Common problem of many people around the world having high calorie level, I think that this recipe is a great solution. avoiding too salty and fatty food.instead veggies is the food we should eat.thank you for sharing this.
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Kate Brown Wilson

So true Opal, people who have weight problem can still eat meats, but they should bear in mind what part to choose for example they should avoid part that has fat in it.
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Rehana Arain@how to Lower LDL Naturally

This is a very good article to reduce LDL cholesterol. I successfully reduced my cholesterol by changing my diet to high soluble fiber foods.


How you cook also effects how much cholesterol you eat. I drain any grease from hamburger or cook on grill that drains grease. I also buy 90 10 lean hamburger and i always cut fat off any meat.

I take fiber everyday it does help with alot and i also make sure i take fish oil for omega three and eat tuna a couple of times a month.
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