7 Tips to Reduce Cholesterol Without Medication

Your liver actually does a great job of producing all the cholesterol your body needs to function. But here’s the catch - some foods contain cholesterol, and others can prompt your liver to ramp up its production even more.

According to the National Heart, Lung, and Blood Institute, the choices we make daily - what we eat, how active we are, and even how we manage stress - play a significant role in cholesterol levels. In fact, lifestyle habits are often the leading cause of high cholesterol.

The good news? If your cholesterol is only mildly or moderately high, you might not need medication right away. Many doctors encourage starting with simple lifestyle changes as the first step toward healthier numbers.

So if you're looking to take control of your heart health, you're in the right place. Starting today, let’s explore some practical, effective ways to support healthy cholesterol. Let’s get into it!

Let’s talk about trans fats, also known as trans unsaturated fatty acids. These are a type of unsaturated fat that can be found naturally in small amounts in some animal products, but most of the trans fats we come across today are artificial.

They're created through a process called hydrogenation, where vegetable oils are heated with hydrogen to make them more solid and shelf-stable.

According to the American Heart Association (AHA), trans fats are among the worst things you can eat when it comes to your cholesterol levels. You might see them listed on ingredient labels as “partially hydrogenated oils” or “hydrogenated vegetable oil”, and if you do, it’s best to steer clear.

Why are they so bad? For starters, trans fats raise your LDL (that’s the "bad" cholesterol) and lower your HDL (the "good" cholesterol). That combo is a major red flag for heart health, increasing your risk of heart disease by promoting buildup in your arteries.

So why do manufacturers use them? Trans fats help processed foods last longer on shelves and survive long shipping journeys. That’s why they’re so common in packaged snacks, baked goods and even some fast foods. So, eyeing those store-bought cookies that are sitting on your shelf? Maybe throw those out.

The good news? You can make healthier swaps. Opt for meals made with fresh ingredients whenever you can. It doesn’t have to be fancy, just real food. Your heart will appreciate the effort.

And read your nutrition labels. It only takes a second but it helps you stay informed about what’s going into your body. A little awareness can make a big difference.

Health experts recommend that saturated fats should make up less than six per cent of your daily calorie intake. So, where do saturated fats show up in your diet?

You’ll find them in meat, full-fat dairy products (yes, even cheese!), and certain cooking oils like palm oil. Even some types of fish contain saturated fat, though typically in much smaller amounts than red meat or processed meats.

Here’s a tip - saturated fats tend to stay solid at room temperature. So if you’re looking at butter, lard, or certain tropical oils that don’t melt easily outside the fridge, you’re likely dealing with saturated fats.

Cutting back on these fats can help lower your LDL, which is a smart step toward protecting your heart health. And don’t worry, reducing saturated fats doesn’t mean you have to cut out flavour. There are plenty of heart-friendly swaps and delicious alternatives to explore.

Let’s talk about one of the good guys - monounsaturated fats, often called “healthy” fats. These fats do your body a big favour by helping lower LDL, and they can be a real game-changer when it comes to supporting heart health.

So, where can you find these heart-friendly fats?

• Avocados – creamy, satisfying, and packed with nutrients.

• Nuts – like almonds, peanuts, hazelnuts, and Brazil nuts.

• Seeds – especially pumpkin and sesame seeds.

You’ll also find monounsaturated fats in non-tropical vegetable oils, including:

• Olive oil

• Canola oil

• Peanut oil

• Sesame oil

• Safflower oil

Whether you're drizzling olive oil on a salad, tossing a handful of nuts into your snack routine, or blending avocado into a smoothie, these simple choices can add up to big benefits over time.

So go ahead and lean into these healthy fats. Your heart will thank you for it.

We all know protein gets a lot of attention when it comes to healthy eating, but there’s another key player that deserves just as much love - soluble fibre.

Soluble fibre works by reducing the absorption of cholesterol into your bloodstream.

Here are some fibre-rich foods to work into your diet:

• Oats – a breakfast classic.

• Fruits – like apples, guavas, pears, and avocados.

• Vegetables – such as carrots, Brussels sprouts, broccoli, and sweet potatoes.

• Beans – including kidney beans and black beans, which are great in soups, stews, or salads.

• Nuts and seeds – especially hazelnuts and flaxseeds.

There is one important thing to keep in mind. While soluble fibre is great for your gut and overall health, it’s best to increase your intake gradually. And don’t forget to drink plenty of water as it helps fibre do its job effectively and keeps things moving smoothly.

So if you’re looking for a simple, natural way to support your heart and your digestion, fibre’s got your back.

Let’s be real. Exercise is non-negotiable when it comes to living a healthy life. Beyond just staying in shape, regular physical activity plays a big role in boosting your HDL and supporting overall heart health.

If you're carrying extra weight or have obesity, your risk of high cholesterol increases. But movement, especially cardiovascular exercise, can help manage both your weight and your cholesterol levels.

The general recommendation? Aim for at least 30 minutes of moderate activity, five days a week. And don't worry, you don’t have to be in the gym doing intense workouts every day to see benefits.

Think simple and enjoyable:

• A brisk walk around your neighbourhood

• A casual bike ride

• Light jogging

• A swim at your local pool

What matters most is consistency. Find something you enjoy and make it part of your routine!

This one’s a no-brainer. Smoking (and yes, vaping too) is bad news for your cholesterol levels and your heart.

It doesn’t just spike your LDL but it also makes it easier for cholesterol to stick to your artery walls. On top of that, it lowers your HDL, making things even worse for your cardiovascular health.

But when you quit smoking, your body starts healing almost immediately.

Just 20 minutes after quitting, your heart rate and blood pressure begin to return to normal. Within three months, your circulation and lung function noticeably improve.

And within one year, your risk of heart disease drops to half that of someone who still smokes.

Quitting smoking helps reduce the buildup of fatty deposits in your arteries and boosts your overall health in more ways than one. It's one of the most impactful things you can do for your heart, and your future self will thank you for it.

When you drink, your liver breaks down the alcohol into triglycerides and cholesterol, which can raise the levels of fat in your blood.

But that’s not all. Alcohol can also raise your blood pressure and make it tougher to maintain a healthy weight, two key factors in keeping your heart in good shape.

A recent study involving over 20,000 people found that those who drank heavily and then cut back on alcohol saw their risk of a major cardiovascular event drop by 23%. That’s a big win just from drinking less.

So, while an occasional drink might be fine for some, keeping your alcohol intake in check can go a long way in protecting your heart and supporting your overall health.

If you’re dealing with high cholesterol, the good news is that lifestyle changes can make a big difference. High cholesterol is serious and can quietly increase your risk of heart disease. So before you reach for that extra serving of fries or another cocktail, think twice.

Focus on fresh, whole foods, and find ways to keep your body moving. Whether it’s going for daily walks, swimming, biking to work, or signing up for a fitness class, every bit counts.

And remember, you don’t have to tackle this journey on your own. Talk to your doctor about creating a plan that fits you - your body, your lifestyle, and your goals. Regular check-ins and cholesterol screenings are key to staying on track and adjusting as needed.

You got this!

Q. Can lifestyle changes really help lower cholesterol without medication?

A. Yes, lifestyle changes like improving your diet, exercising regularly, and quitting smoking can significantly help lower cholesterol.

Q. What foods should I avoid to lower my cholesterol?

A. Try to avoid foods high in trans fats (like processed snacks), saturated fats (like fatty meats and full-fat dairy), and excessive alcohol.

Q. How much exercise do I need to improve my cholesterol levels?

A. Aim for at least 30 minutes of moderate exercise five days a week, such as brisk walking, cycling, or swimming.

Q. How does smoking affect my cholesterol?

A. Smoking lowers your HDL(good cholesterol), raises LDL(bad cholesterol), and increases fatty buildup in your arteries. Quitting smoking can improve both your cholesterol levels and overall heart health.

Q. How can I monitor my cholesterol levels?

A. It’s important to have regular cholesterol checks with your doctor. This helps you track progress and adjust your plan as needed.