Asger Risom
Diet, Exercise, and Supplements May Help You Avoid Statins
High cholesterol is a major risk factor for heart disease and stroke, but medication isn’t always the first line of defense.
For people with mildly or moderately elevated cholesterol levels, lifestyle changes can be effective in lowering LDL (“bad”) cholesterol and improving overall cardiovascular health — often without the need for prescription drugs.
1. Reduce Saturated and Trans Fats
Cutting back on saturated fats (found in red meat, full-fat dairy, coconut and palm oil) and eliminating trans fats (found in many processed foods and some baked goods) can significantly lower LDL cholesterol.
Trans fats are especially harmful because they both raise LDL and lower HDL (“good”) cholesterol. Experts recommend limiting saturated fat to less than 6% of your daily calories, and trans fats to under 1%.
2. Eat More Soluble Fiber
Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body. Foods like oats, beans, lentils, apples, carrots, sweet potatoes, avocados, and nuts are excellent sources.
Even a daily bowl of oatmeal or a psyllium supplement can make a difference.
3. Move Your Body
Regular physical activity helps raise HDL cholesterol, which in turn helps remove LDL from the bloodstream. Aim for at least 150 minutes of moderate aerobic exercise each week — such as brisk walking, swimming, biking, or jogging.
Staying active also helps manage weight, another important factor in cholesterol regulation.
4. Limit Alcohol Consumption
Alcohol can increase cholesterol and triglyceride levels, as well as contribute to weight gain and high blood pressure.
Cutting back — or eliminating alcohol altogether — can improve your lipid profile. A 2024 study found that people who significantly reduced alcohol intake lowered their risk of major cardiovascular events by 23%.
5. Consider Fish Oil
Fish oil supplements, rich in omega-3 fatty acids, may help lower triglycerides and reduce inflammation, though they are less effective at lowering LDL directly.
Still, for some people, omega-3s offer additional cardiovascular benefits and may be a helpful addition to diet and lifestyle changes.
6. Try Garlic Supplements
Garlic has been shown to modestly reduce LDL cholesterol and inhibit cholesterol absorption in the body. While the effects are relatively small, garlic can be a useful supplemental strategy — either in capsule form or as part of a heart-healthy diet.
When to See a Doctor
High cholesterol typically has no symptoms, so regular screening is essential — every 4 to 6 years after age 21, or more often if you have risk factors. If diet and lifestyle measures aren’t enough, your doctor may recommend statins or other medications based on your cardiovascular risk profile.
The Bottom Line
While not everyone can avoid medication, many people can reduce cholesterol through consistent lifestyle changes. A heart-healthy diet, regular exercise, and select supplements can go a long way. Always consult with a healthcare provider to develop a plan that fits your needs and health history.