You may not want to take medication to lower your cholesterol for a number of reasons. Statins are a type of medication used to control high cholesterol. Some people may consider the side effects of statins to be worse than the risk of high cholesterol.
These side effects may include:
- Muscle pain
- Fatigue
- Dizziness
- Slow digestion
- Low blood platelet count
- Taking statins may also put you at risk for other conditions, such as type 2 diabetes.
If you are already at higher risk for these conditions, you may want to talk to your healthcare professional about avoiding statins if possible.
Here are some ways to lower your cholesterol without medication:
1. Exercise
If your cholesterol is high and you are trying to lower it, the best way to do so is through exercise. Exercise helps increase good HDL cholesterol, which in turn helps remove bad cholesterol and helps your entire cardiovascular system work more efficiently and durably.
Exercise will also help you lose excess weight (especially fat), which can significantly reduce your cholesterol. While all exercise is beneficial, aerobic exercise is the most effective at lowering cholesterol. Additionally, the main goal of lowering cholesterol is to prevent heart attacks and strokes, and physical activity plays an important role in that goal.
2. Eat less cholesterol-raising foods
You should limit foods that are high in saturated fat, sugar, and trans fat.
Many of these are found in ultra-processed and processed foods, such as:
- Meat, especially red meat
- Cheese and other dairy products
- Tropical oils, including palm oil and coconut oil
- Ultra-processed foods, especially super-sweet foods like baby cereals
- Processed foods
- Eggs
3. Eat more healthy fats
Equally important is increasing your intake of foods that help lower cholesterol. That means eating more foods rich in “good fats,” like omega-3, omega-6, and omega-9 fatty acids. These foods help raise HDL, help lower LDL, and contain antioxidants that protect overall heart health.
For more good fats, try eating more:
- Salmon
- Avocados
- Olive oil
- In addition to fish, a plant-based diet can also help lower cholesterol. Foods high in fiber, including vegetables, beans, and whole grains, help remove LDL cholesterol from the body. A plant-based diet will help your body slow down its production of cholesterol.
4. Don’t smoke and limit alcohol
As if you needed another reason not to smoke, smoking can raise your LDL cholesterol and lower your HDL levels.
Limiting alcohol is also a good idea. As your liver processes alcohol, it produces more LDL cholesterol and other harmful lipids. Red wine, on the other hand, can actually help raise your HDL cholesterol levels. You and in general, light to moderate alcohol consumption can increase good cholesterol.
