How To Lower Your Cholesterol without Drugs
- Dr. Koren
- Jan 30
- 3 min read
You can start lowering your cholesterol naturally by making some easy dietary changes. The following is general information. Please consult your clinician to determine the best approach for you.
Oats
A simple initial step to reduce your cholesterol is to eat a bowl of oatmeal for breakfast. This provides 1 to 2 grams of soluble fiber. You can add strawberries for an additional half-gram. Current nutrition guidelines suggest consuming 20 to 35 grams of fiber daily, with at least 5 to 10 grams from soluble fiber. (The average American consumes about half of this recommended amount.)
Barley and other whole grains
Similar to oats and oat bran, barley and other whole grains can reduce the risk of heart disease, primarily through the soluble fiber they provide.
Beans
Beans are particularly high in soluble fiber and take longer for the body to digest, which helps you feel fuller for an extended period after eating. This is one reason why beans are beneficial for those aiming to lose weight. With a wide variety of options — including navy, kidney beans, lentils, garbanzos, black-eyed peas, and more — as well as numerous preparation methods, beans are an extremely versatile food.
Eggplant and okra
These low-calorie vegetables are good sources of soluble fiber.
Nuts
Numerous studies indicate that consuming almonds, walnuts, peanuts, and other nuts benefits heart health. Eating 2 ounces of nuts daily can reduce LDL by approximately 5%. Nuts also contain additional nutrients that support heart health in various ways.
Vegetable oils
Replacing butter, lard, or shortening with liquid vegetable oils like canola, sunflower, safflower, and others during cooking or at the table can help reduce LDL levels.
Apples, grapes, strawberries, citrus fruits.
These fruits are high in pectin, a form of soluble fiber that reduces LDL.
Foods fortified with sterols and stanols.
Sterols and stanols are compounds of plant origin that gum up the body's ability to absorb cholesterol from food. Companies are incorporating them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%. However, there is a rare genetic disorder, called sitosterolemia, in which the use of plant sterols is contraindicated. Normally, our bodies absorb only a small amount of these plant sterols from food and quickly get rid of them. But in people with sitosterolemia, the body absorbs too much and can't get rid of these plant fats properly. There was a recent fascinating article in the Wall Street Journal about a gentleman with this rare genetic condition.
Replacing animal-based products like meat and dairy with plant-based protein (beans, peas, lentils, chickpeas, soy) has a positive effect on reducing cholesterol.
StepOne Foods® ready-to-eat bars, when eaten twice a day over the period of 4 weeks, lowered LDL cholesterol by about 8%. Studies show that for every 1% reduction in LDL cholesterol, the risk of a heart attack is reduced by approximately 2%. In addition to Dark Chocolate Crunch Bar, Dark Chocolate Walnut Bar, Peanut Butter Bar, Apple Cinnamon Bar, Cherry Pecan Bar, and Lemon Almond Bar, StepOne Foods® make Blueberry Oatmeal, Oat & Walnut Pancake Mix, and ground granola made with almonds, walnuts, oats, and cranberries that can be sprinkled on yogurt, fresh fruit, a salad, or whatever you like. The readers of this post can receive a free sampler or an exclusive 15% discount for their first Step One Foods order using this link and the discount code PROVIDER15. The company offers money-back guarantee if you are not satisfied for any reason.
Some recipe ideas
If you'd like to discuss your personal situation and receive individualized advice, schedule an appointment with the Institute for Diabetes, Endocrinology, Adiposity, and Longevity today.
Till next time,
Dr. Koren
DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read or watched on this website.
References
11 foods that lower cholesterol. Harvard Health Publishing. Harvard Medical School. https://www.health.harvard.edu/heart-health/11-foods-that-lower-cholesterol
Kopecky SL, Alias S, Klodas E, Jones PJH. Reduction in Serum LDL Cholesterol Using a Nutrient Compendium in Hyperlipidemic Adults Unable or Unwilling to Use Statin Therapy: A Double-Blind Randomized Crossover Clinical Trial. J Nutr. 2022 Feb 8;152(2):458-465. doi: 10.1093/jn/nxab375. PMID: 35079806.
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