6 Natural Ways to Lower Cholesterol (Experts Reveal What Actually Works)

The quick scan: Tuesday delivered another record-setting performance that had investors feeling like they'd mastered the art of making incremental progress look impressive. The S&P 500 eked out its 11th record close of 2025 with the determination of someone trying to squeeze the last bit of toothpaste from the tube, while the Dow gained solid ground and the NASDAQ took a breather after its recent winning streak.

• S&P 500: Rose 4.02 points (0.06%) to close at 6,309.62, marking its third consecutive record close like a student who's figured out how to ace tests by showing up consistently rather than cramming
• Dow Jones: Advanced 179.37 points (0.4%) to 44,502.44, blue chips showing they still know how to deliver steady gains when the spotlight isn't on them
• NASDAQ: Slipped 81.49 points (0.39%) to 20,892.68, tech stocks taking a modest step back after their recent record-setting spree

What's driving it: Mixed earnings results and ongoing trade developments kept markets in a cautious but optimistic mood. General Motors took a hit from tariff concerns while Tesla gained ground, showing that even in the same industry, individual company stories still matter more than broad market themes.

Bottom line: Tuesday's mixed performance suggests that markets are digesting earnings season one company at a time rather than making sweeping judgments. When the S&P 500 can hit another record with barely a whisper of movement, it usually means the underlying momentum is steady and sustainable.

The Cholesterol Lowering Playbook: 6 Natural Ways to Keep Your Arteries Happy

The scoop: Here's a sobering statistic that might make you reconsider that second helping of bacon: roughly 25 million U.S. adults have high cholesterol, putting them at increased risk for heart attack and stroke. But before you start panicking about becoming another statistic, health experts have some encouraging news. Research reveals that there are six natural strategies that can help lower your cholesterol levels without necessarily requiring medication as your first line of defence.

The key insight? While these natural approaches won't necessarily replace medication for everyone (especially those with genetic predispositions), they can make a meaningful difference in your numbers. As cardiologist Dr. Minisha Kochar explains, higher cholesterol leads to more atherosclerosis—essentially the build-up of cholesterol deposits in your blood vessels, including the arteries that supply your heart and brain. The good news is that small lifestyle changes can have a surprisingly big impact on these numbers.

The six natural cholesterol-busters:

1. Eat More Fibre (Especially the Soluble Kind): Think of soluble fibre as your cholesterol's natural enemy. It binds to bile acids in your intestine and helps eliminate them, forcing your liver to use more cholesterol to replace them. Translation: your blood cholesterol levels go down. The best sources include oats, barley, beans, lentils, apples, and pears. It's like having a tiny cleanup crew working in your digestive system.

2. Work Out Regularly: Exercise doesn't just make you feel better—it actively improves your cholesterol profile by increasing HDL (the good cholesterol) while helping to lower LDL (the artery-clogging kind). Both weight training and cardio work, but if you want to boost that HDL, moderate to high-intensity exercise like running or swimming is your best bet. The American Heart Association recommends 150 minutes of cardio weekly, which you can break down however works for your schedule.

3. If You Smoke, Get Help Quitting: Here's a harsh reality check: smokers have roughly 3% higher total cholesterol, 7% lower HDL cholesterol, and 10-15% higher triglycerides compared to non-smokers. Plus, the toxins in cigarettes damage blood vessel linings, making cardiovascular disease more likely. Quitting can help HDL levels rebound and reduce your overall heart disease risk.

4. Limit Added Sugars: Those sodas, cookies, and pastries aren't just empty calories—they're actively working against your cholesterol goals. Excessive sugar consumption promotes weight gain (a known risk factor for high cholesterol) and research shows it can directly mess with your cholesterol levels, increasing LDL and decreasing HDL. Try swapping sugary drinks for sparkling water with a splash of fruit juice.

5. Eat More Plant Sterols and Stanols: These naturally occurring compounds block cholesterol absorption in your digestive tract. You'll find small amounts in nuts, seeds, whole grains, and vegetables, but to get the 2-3 grams daily that can reduce cholesterol by up to 12%, look for fortified foods like specially labeled margarine, cheese, milk, and juice.

6. Cut Down on Saturated Fat: The American Heart Association still recommends limiting saturated fats to less than 6% of your daily calories—that's about 13 grams for someone eating 2,000 calories per day. This means reducing fatty meats, full-fat dairy, butter, and processed snacks. Your arteries will thank you.

The reality check: Even with the healthiest lifestyle, some people will still need medication to achieve normal cholesterol levels, particularly those with genetic predispositions. But every natural step you take is still worthwhile—think of it as giving your medication a head start or potentially reducing the dose you need.

Actionable Takeaways:

• Start with the fibre upgrade: Add oats to your breakfast routine, choose whole grain breads, and include beans or lentils in your meals. Aim for at least 25-30 grams of fibre daily, with emphasis on the soluble kind that actively fights cholesterol.

• Make exercise non-negotiable: Even if you can't hit the gym, aim for 150 minutes of moderate activity weekly. That could be five 30-minute walks, three 50-minute bike rides, or any combination that gets your heart rate up consistently.

• Audit your pantry for hidden sugars: Check labels on everything from salad dressings to pasta sauces. You'd be surprised how much added sugar lurks in seemingly innocent foods. Aim to keep added sugars under 25 grams daily for women, 36 grams for men.

• Seek out fortified foods strategically: Look for products specifically labelled as containing plant sterols or stanols. These aren't miracle cures, but they can provide an extra 10-12% cholesterol reduction when used consistently.

• Track your saturated fat intake: For a week, log what you eat and calculate your saturated fat consumption. If you're over that 6% threshold, identify the biggest contributors and find healthier swaps—olive oil instead of butter, lean proteins instead of fatty cuts.

• Get your numbers checked regularly: Know your baseline cholesterol levels and track your progress. Most adults should have their cholesterol checked every 4-6 years, but if you have risk factors, your doctor may recommend more frequent testing.

Your Turn: Which of these six natural cholesterol-lowering strategies feels most doable for your current lifestyle?
Are you someone who's already doing some of these things, or does this feel like a complete overhaul of your daily routine?
Have you had success with natural approaches to managing cholesterol, or have you found that medication was necessary despite your best efforts?
Drop a comment below and share your cholesterol management journey—I'm curious whether you're more motivated by the heart health benefits or just tired of your doctor giving you "the look" during check-ups!