I still remember the day I got my blood test results back. I felt OK, maybe a little sluggish here and there, but nothing unusual. Then I saw the numbers: my cholesterol levels were way too high. The doctor gave me the usual talk about diet, exercise, and possibly medication, but something inside me resisted the idea of relying on pills. I wanted to try something natural first.

The problem was I didn’t know where to start. There’s so much information out there, and much of it is conflicting. What worked, and what was just hype? I started researching, reading studies, watching expert interviews, and, most importantly- experimenting with myself. What I discovered changed everything. My numbers improved, and I felt better.

So, if you’re feeling overwhelmed or unsure where to begin, let me share my journey with you. Here are ten natural remedies that genuinely worked for me and might work for you, too.

The Power of Soluble Fiber

Imagine spilling a bottle of oil in your kitchen. If you grab a paper towel, it just smears the oil around. But if you use a sponge? It soaks it right up. That’s precisely what soluble fiber does to cholesterol in your body. It absorbs it and helps flush it out before it can clog up your arteries.

When I learned about this, I started making simple swaps. Instead of white bread, I went for whole oats. Instead of regular pasta, I tried lentil-based options. I also added more fiber-rich fruits like apples and pineapples to my snacks. My LDL (bad cholesterol) levels started dropping noticeably within a few months. It was like my body was deep cleaning from the inside out.

Best sources of soluble fiber:

• Oats and barley
• Beans and lentils
• Apples, pears, and berries
• Flaxseeds and chia seeds

Omega-3 Fatty Acids

I used to think fat was the enemy. Turns out, I was only half right. While trans fats and excessive saturated fats can wreak havoc on cholesterol, omega-3 fatty acids are helpful. Think of them as superheroes, swooping in to fight inflammation, clear out bad LDL, and keep your heart strong.

I started eating salmon at least thrice a week, and on days I didn’t, I sprinkled walnuts into my smoothies. At first, it felt like a small effort, but I realized how powerful these tiny changes were when my cholesterol levels improved.

If you’re not a fan of fish, don’t worry! There are plenty of plant-based options:

• Flaxseeds and chia seeds
• Walnuts
• Seaweed and algae-based supplements

The Nut Solution

I was skeptical when I first read that nuts could help lower LDL. Aren’t they full of fat? But here’s the thing- nuts contain healthy fats that work in your favor. They help lower LDL while increasing HDL (good cholesterol), like balancing a seesaw.

I swapped chips and sugary snacks for a handful of almonds and walnuts. At first, it felt weird to munch on something so simple, but over time, I started craving them. They kept me full longer, so I wasn’t constantly reaching for unhealthy snacks.

A handful a day (about an ounce) is all it takes. My personal favorites are almonds, walnuts, and pop beans. Just be mindful of portion sizes since nuts are calorie-dense!

Exercise

Let’s be honest—when you hear “exercise,” you might immediately think of sweating it in a gym for hours. I used to believe that, too, and it made me avoid working out altogether. But then I realized that movement in any form counts. The key is finding something you enjoy so you’ll stick with it.

For me, it started with short walks. I’d put on my favorite podcast and stroll around the neighborhood. Eventually, I started dancing in my living room, even while cooking, brushing my teeth, or doing tasks at home (yes, seriously!) and trying beginner-friendly strength training. Over time, not only did my HDL improve, but my energy levels skyrocketed.

If you’re not sure where to start, try:

• Brisk walking (30 minutes a day, five days a week)
• Dancing (because why not make it fun?)
• Strength training (twice a week for metabolism boost)

Managing Stress

This one took me by surprise. I never connected stress to cholesterol until I found studies showing that chronic stress increases cortisol levels, which raises the LDL It made perfect sense. When stressed, I’d eat more junk food, sleep less, and exercise less. Everything snowballed.

So, I made stress management a priority. I started journaling to clear my mind, practicing deep breathing exercises, and even trying meditation (which is way less intimidating than it sounds). Within a few weeks, I felt calmer and more in control, and no surprise- my cholesterol levels improved, too.

Some stress-busting strategies:

• Mindful meditation. Just 10 minutes a day works wonders.
• Deep breathing exercises. Slowing down your breath calms the nervous system.
• Spending time in nature. Fresh air is a natural stress reliever.

Green Tea

I’ll admit it. I was a tea lover but switched to coffee for its energy-boosting effect while working. But when I stumbled upon the benefits of green tea, especially its impact on cholesterol, I had to switch back and drink coffee in the morning, once a day, but with dark chocolates. Green tea has catechins, powerful antioxidants that help lower LDL (the so-called “bad” cholesterol) while boosting HDL (the “good” kind).

The best part? It’s an easy swap for less healthy beverages. I started sipping on a warm cup during lunchtime; before I knew it, it became a daily ritual again. Not only did it help balance my cholesterol levels, but it also kept me hydrated, energized, and away from sugar-loaded drinks. Plus, it’s soothing, perfect for those moments when I need to slow down and breathe.

Garlic- Nature’s Blood Purifier

Garlic isn’t just for adding a punch of flavor to dishes- it’s a powerhouse for heart health. Fresh garlic contains allicin, which helps lower LDL cholesterol and keeps your blood vessels functioning smoothly. I had always used garlic in my cooking, but after learning about its cholesterol-lowering effects, I became more intentional about adding it to meals.

From tossing it into stir-fries to blending it into homemade dressings, I found that garlic made our food more delicious and did wonders for my health. If you’re feeling bold, some people even eat a raw clove daily (though I prefer the cooked version. It’s gentler on the taste buds!). Either way, this tiny ingredient packs a big punch.

Avocados- The Good Fat For Heart

If there’s one food that feels like a treat while still being incredibly good for you, it’s avocados. They’re rich in monounsaturated fats, which help lower LDL cholesterol while raising HDL cholesterol, the perfect balance for heart health.

I immediately added avocados to my diet: mashed on toast, sliced into salads, or blended into smoothies. My favorite way to eat avocado is by peeling it like a boiled egg and eating it plain. (That’s how my grandmother taught me, and I love it!) The creamy texture and subtle flavor make them incredibly taste good. And let’s be honest, they make everything taste better! Unlike some cholesterol-friendly foods that take getting used to, avocados feel indulgent- almost like a cheat meal, except they’re doing your body a favor.

Dark Chocolate

Yes, chocolate lovers, this one’s for us! But before you reach for any old chocolate bar, here’s the catch: it has to be dark chocolate with at least 70%- 95% cocoa. Why? Because it contains flavonoids and antioxidants that help reduce inflammation and improve cholesterol levels.

I was so happy when I learned this because who doesn’t love a little chocolate? Instead of feeling guilty about indulging, I enjoy a small square of dark chocolate with a cup of black coffee in the morning.  Remember, moderation is key. Too much can counteract the benefits.

Probiotics- Gut Health

I never really thought about gut health and cholesterol in the same conversation until I did some digging. A healthy gut microbiome can help regulate cholesterol levels. Probiotics, the beneficial bacteria found in foods like yogurt, kimchi, and kefir, play a role in breaking down bile acids, which helps reduce cholesterol absorption in the body.

Once I made probiotics a regular part of my diet, I noticed a difference- not just in cholesterol levels but also in digestion and overall well-being. Eating yogurt instead of ice cream made a huge difference. It’s a simple yet effective way to simultaneously care for gut and heart health.

If you’re struggling with high cholesterol, I get it. It’s frustrating, and sometimes you must overhaul your entire life to see results. But my journey taught me that small, intentional changes can make a massive impact.

I didn’t go on a crash diet or force myself into a grueling gym routine. I made minor, consistent tweaks: more fiber, omega-3s, healthy snacks, daily movement, and stress management. And guess what? It worked. My cholesterol numbers improved; I felt better than in years.

Now, if you’re wondering where to start, pick one thing. Try adding oats to your breakfast, swapping out chips for almonds, or taking a short walk today. You don’t have to do everything immediately. Take the first step. Your heart will thank you for it.

Have you tried any of these remedies? I’d love to hear about your experience. Drop a comment below! Voila! Until next time!

Additional References:

American Heart Association. 2020, September 30. What your cholesterol levels mean. https://www.heart.org/en/health-topics/cholesterol/about-cholesterol/what-your-cholesterol-levels-mean

Mayo Clinic. 2020, August 14. High cholesterol. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800

WebMD. 2020, July 31. Natural ways to lower cholesterol. https://www.webmd.com/cholesterol-management/guide/cholesterol-lowering-supplements