How Long Does It Take to Lower Cholesterol? 12 Tips to Reduce Cholesterol

Understanding Cholesterol and How to Reduce It

Cholesterol is a waxy, fat-like substance found in your blood. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. But too much cholesterol can build up in your arteries and lead to heart disease and stroke.

Many factors can cause high cholesterol, including diet, weight, exercise, age, genetics, and medical conditions. Luckily, adjustments to your lifestyle and diet can help lower cholesterol levels.

How Long Does It Take to Lower Cholesterol?

With diligent dietary and lifestyle changes, you may start to see minor improvements in your cholesterol levels within a few weeks. However, it can take 2–3 months to experience significant reductions.

Consistency is key. Over time, your cholesterol can improve to optimal levels by sticking to heart-healthy habits long-term.

12 Tips to Reduce Cholesterol Levels

Here are 12 effective ways to lower cholesterol through lifestyle changes:

1. Increase Soluble Fiber

Soluble fiber helps reduce cholesterol absorption in your digestive tract. Eat more oatmeal, oat bran, flaxseeds, avocados, apples, pears, beans, lentils, and psyllium husk.

2. Use Olive Oil Instead of Butter

Olive oil contains heart-healthy fats that can improve cholesterol levels. Cook with olive oil instead of butter or other saturated and trans fats.

3. Eat More Nuts

Almonds, walnuts, pecans, and other nuts contain plant sterols that help lower LDL or “bad” cholesterol levels.

4. Increase Omega-3 Fatty Acids

Omega-3 fats from fatty fish, walnuts, flaxseeds, and supplements like fish oil can reduce inflammation and lower triglycerides.

5. Lose Extra Weight

Carrying extra body weight negatively impacts cholesterol levels. Losing just 5–10% of your body weight can improve cholesterol numbers.

6. Quit Smoking

Smoking cigarettes lowers HDL or “good” cholesterol while making LDL cholesterol more likely to build up in arteries.

7. Exercise Regularly

Getting 30–60 minutes of moderate exercise most days raises good cholesterol and helps clear LDL from your blood.

8. Choose Lean Protein

Swap red meat for leaner proteins like fish, skinless poultry, beans, lentils, eggs, and soy products.

9. Avoid Trans Fats

Artificial trans fats found in some fried foods and baked goods can increase LDL while lowering HDL cholesterol.

10. Limit Added Sugars

Foods with added sugar like baked goods, candy, and sweetened beverages increase triglycerides and lower good HDL cholesterol.

11. Increase Plant Sterols

Naturally occurring plant sterols in veggies, nuts, seeds, whole grains, and other plants help block cholesterol absorption.

12. Manage Health Conditions

Work with your doctor to properly manage any conditions like diabetes, hypothyroidism, or chronic kidney disease that impact cholesterol.

Foods to Eat to Lower Cholesterol

Focusing on cholesterol-friendly foods can effectively improve your numbers. Here are some of the top foods to eat to lower cholesterol:

Fruits and Vegetables

Fruits and veggies are loaded with antioxidants and plant sterols that support heart health. Enjoy avocados, apples, pears, berries, artichokes, and leafy greens.

Whole Grains

Oats, barley, brown rice, quinoa, and whole grain breads and cereals contain fiber that removes cholesterol from your body.

Beans and Legumes

Beans, lentils, peas, and soy products are excellent sources of soluble fiber, protein and plant sterols.

Nuts and Seeds

Almonds, walnuts, flaxseeds and other nuts and seeds provide healthy fats, fiber, and phytochemicals that improve cholesterol levels.

Fatty Fish

Salmon, tuna, mackerel, sardines and other fatty fish are rich in omega-3 fatty acids that reduce inflammation and triglycerides.

Olive Oil

Olive oil contains mono-unsaturated fats that raise good HDL cholesterol while lowering LDL cholesterol.

Herbs and Spices

Garlic, basil, oregano, ginger, cinnamon and other herbs and spices contain potent antioxidants that support heart health.

Foods to Limit or Avoid for High Cholesterol

On the other hand, certain foods can negatively impact cholesterol levels. It’s best to limit or avoid:

Saturated and Trans Fats

Found in red meat, full-fat dairy, fried food, baked goods, and many packaged snacks and sweets.

Refined Carbohydrates

Foods made with white flour including breads, crackers, cereals, cookies, sugary desserts.

Added Sugars

Sweeteners like high fructose corn syrup, honey, and maple syrup found in sodas, candy, sweet teas.

Processed Meats

Bacon, sausage, deli meats, beef jerky, and canned meats.

Excess Alcohol

More than moderate intake of beer, wine, or liquor.

Sample Menu for a Heart-Healthy Diet

Wondering what a cholesterol-friendly meal plan looks like? Here’s a sample day of meals:

Breakfast

• Oatmeal made with chia seeds, walnuts, berries
• Vegetable omelet with peppers and avocado
• Smoothie with Greek yogurt, oats, fruit

Lunch

• Veggie and hummus wrap on whole grain flatbread
• Salmon salad made with olive oil dressing
• Minestrone soup with beans and whole grains

Dinner

• Shrimp stir fry with brown rice and mixed vegetables
• Chicken baked with herbs, sweet potato, and green beans
• Burritos with black beans, brown rice, avocado, salsa

Snacks

• Apple slices with almond butter
• Plain Greek yogurt with berries
• Kale chips
• Carrots and hummus
• Edamame
• Hard-boiled egg

Tips for Lowering Cholesterol Long-Term

Reaching and maintaining healthy cholesterol levels involves making permanent lifestyle adjustments. Here are some helpful tips:

1. Make Dietary Changes Gradually

Drastic overnight changes are difficult to sustain. Slowly phase in more cholesterol-friendly foods while removing less healthy options.

2. Read Food Labels

Reading nutrition labels helps identify hidden saturated fats, trans fats, and added sugars in packaged foods.

3. Control Portions

Be mindful of overeating, even healthy foods. Large portions equate to excess calories, weight gain, and increased cholesterol.

4. Cook at Home

Preparing your meals at home makes it easier to control ingredients and avoid hidden dangers like excess sodium.

5. Track Your Progress

Schedule regular cholesterol checks with your doctor to assess improvements and identify any need for medication.

6. Get Support

Ask family and friends for support in helping you maintain diet and lifestyle changes.

7. Manage Stress

Find healthy stress relievers like exercise, meditation, enjoyable hobbies. High stress can negatively impact cholesterol.

8. Stay Physically Active

Aim for 150 minutes per week of moderate activity like brisk walking to boost HDL good cholesterol.

The Bottom Line

With consistency and patience, cholesterol levels can be improved through diet, exercise and other lifestyle factors. Give yourself at least several months to see significant positive changes in your cholesterol numbers.

Focus on heart-healthy foods like produce, nuts, whole grains, olive oil and fatty fish. Avoid trans fats, saturated fats, added sugars and processed carbs. Stay active and manage your stress.

Work closely with your doctor for regular checkups. If cholesterol remains uncontrolled with dietary changes, cholesterol-lowering medications may be recommended.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.