What is the Most Natural Thing to Take for High Cholesterol?

December 24, 2025 •

4 min read

Heart disease is the leading cause of death in the United States, and high cholesterol is a major risk factor. While medication is often necessary, a diet rich in natural components and healthy lifestyle changes are foundational for long-term management. This article will explore the most effective and natural approaches, backed by scientific evidence, for helping to manage cholesterol levels.

Quick Summary

The most natural approach to managing high cholesterol involves increasing soluble fiber intake, consuming plant sterols from fortified foods, and incorporating omega-3 fatty acids from fish, alongside essential lifestyle modifications like exercise.

Key Points

Increase Soluble Fiber: Found in oats, legumes, and fruits, soluble fiber binds with cholesterol in the gut, helping to lower LDL levels.
Consume Plant Sterols and Stanols: These compounds block the absorption of cholesterol in the intestines and are most effective when consumed via fortified foods.
Boost Omega-3s: Fatty fish, walnuts, and flaxseeds provide omega-3 fatty acids, which are particularly effective at lowering triglycerides and can improve HDL.
Integrate Lifestyle Changes: The most powerful natural strategy includes regular exercise, weight management, and avoiding smoking and excessive alcohol consumption.
Consider Other Supplements: Other options like garlic, green tea, and soy protein may offer modest benefits, but should be discussed with a doctor due to varying evidence and potential interactions.
Prioritize Whole Foods: A diet centered on fruits, vegetables, whole grains, nuts, and healthy fats is the most natural and sustainable way to manage cholesterol.

What is Cholesterol and Why Do We Need to Manage It?

Cholesterol is a waxy substance produced by the liver and found in your blood, which is essential for building healthy cells. However, too much 'bad' cholesterol, known as low-density lipoprotein (LDL), can lead to plaque buildup in your arteries, increasing your risk of heart attack and stroke. Conversely, 'good' cholesterol, high-density lipoprotein (HDL), helps carry cholesterol away from the arteries. Natural interventions focus on reducing LDL and, in some cases, raising HDL or lowering triglycerides.

The Power of Soluble Fiber

Soluble fiber is arguably the most fundamental and effective natural component to address high cholesterol directly through diet. When consumed, it dissolves in water to form a gel-like substance in your digestive tract. This gel binds to bile acids, which are made from cholesterol, and carries them out of the body. To replace the lost bile, the liver pulls cholesterol from the bloodstream, effectively lowering total and LDL cholesterol levels. Consuming 5–10 grams of soluble fiber daily can help reduce cholesterol significantly.

Excellent Food Sources of Soluble Fiber

Oats and Oat Bran: A classic cholesterol-lowering food rich in beta-glucan.
Legumes: Beans, lentils, chickpeas, and peas are packed with soluble fiber.
Fruits: Apples, citrus fruits, and berries contain pectin, a type of soluble fiber.
Vegetables: Brussels sprouts, carrots, and broccoli are great sources.
Seeds: Flaxseed and chia seeds are excellent additions to your diet.

Incorporating Plant Sterols and Stanols

Plant sterols and stanols are substances found naturally in plants that are structurally similar to cholesterol. When you consume them, they compete with cholesterol for absorption in your intestines, thereby blocking a significant portion of it from entering your bloodstream. Since naturally occurring amounts in foods are small, most people need to consume foods fortified with sterols and stanols to see a significant effect. A daily intake of 1.5–3 grams can reduce LDL cholesterol by 7.5–12% within a few weeks.

How to Add Plant Sterols and Stanols to Your Diet

Fortified Foods: Look for spreads, yogurts, milk, and juices labeled as 'fortified with plant sterols'.
Supplements: Capsules containing plant sterols are available, but fortified foods are often considered more effective due to consistent dosage.

Boosting Omega-3 Fatty Acids

Omega-3 fatty acids are healthy polyunsaturated fats known for their broad heart health benefits. While they primarily reduce triglyceride levels, they can also modestly impact LDL and raise HDL cholesterol. The most potent forms, EPA and DHA, are found in fatty fish, while a precursor called ALA is available from plant sources.

Foods High in Omega-3 Fatty Acids

Fatty Fish: Salmon, mackerel, herring, and sardines are rich sources of EPA and DHA.
Seeds and Nuts: Walnuts, flaxseeds, and chia seeds provide ALA.
Oils: Canola and soy oils also contain ALA.

Other Natural Supplements and Considerations

Beyond the primary options, several other natural supplements show promise, though with varying levels of evidence.

Garlic: Supplements may cause a modest reduction in total and LDL cholesterol if taken consistently. Raw garlic requires large quantities for a therapeutic effect.
Green Tea: Contains catechins and other antioxidants that can slightly lower LDL and total cholesterol.
Soy Protein: Replacing animal protein with soy has been linked to lower LDL and total cholesterol.
Red Yeast Rice: This fermented rice contains monacolin K, identical to the active ingredient in the prescription drug lovastatin. However, the FDA has determined that products with more than trace amounts are unapproved new drugs, and consistency and safety are a concern.
Berberine: A plant compound that may lower LDL and triglycerides, but can cause digestive side effects.

Lifestyle Changes: The Cornerstone of Natural Management

No natural remedy or supplement is a substitute for a healthy lifestyle. Combining these dietary additions with proactive habits is the most effective natural strategy.

Exercise Regularly: Aim for at least 30 minutes of moderate aerobic exercise most days of the week. This improves circulation and can help raise HDL cholesterol.
Maintain a Healthy Weight: Losing excess weight is crucial for improving your overall lipid profile by decreasing harmful LDL and increasing beneficial HDL.
Quit Smoking: Smoking significantly lowers HDL and damages arteries.
Limit Alcohol: Excessive alcohol intake can raise triglycerides.
Manage Stress: Chronic stress can negatively impact cholesterol and triglycerides. Relaxation techniques like meditation and exercise can help.

Comparison of Key Natural Cholesterol Reducers


Feature	Soluble Fiber	Plant Sterols & Stanols	Omega-3 Fatty Acids
Primary Mechanism	Binds to bile acids in the gut, promoting excretion.	Blocks cholesterol absorption from food in the intestines.	Reduces liver production of triglycerides and improves HDL.
Main Effect on Lipids	Reduces LDL and total cholesterol.	Reduces LDL cholesterol.	Reduces triglycerides, may slightly increase HDL.
Best Source	Oats, legumes, flaxseed, fruits.	Fortified foods (spreads, milk, yogurt).	Fatty fish (salmon, mackerel, sardines).
Effectiveness	Strong evidence; part of a healthy diet.	Strong evidence; significant LDL reduction.	Strong evidence for triglycerides; more mixed for LDL.

Conclusion

When considering what is the most natural thing to take for high cholesterol, the answer is not a single product but a comprehensive, holistic approach. The most impactful and scientifically supported natural methods involve a heart-healthy diet rich in soluble fiber from whole foods like oats and legumes, and the consistent consumption of plant sterols and stanols, often from fortified products. Complementing these dietary choices with omega-3 rich fatty fish and essential lifestyle adjustments, such as regular exercise and weight management, provides the most robust and natural defense against high cholesterol. Always consult a healthcare provider before starting any new supplement regimen, especially if you are already on medication. The synergy of these natural components and healthy habits is key to long-term heart health. For more science-backed health information, explore the National Center for Complementary and Integrative Health website.

Frequently Asked Questions

There is no single 'best' food, but foods rich in soluble fiber like oats, beans, lentils, and apples are highly effective. Incorporating fatty fish and nuts also provides significant benefits.

Lifestyle changes can produce results within 30 days, such as incorporating soluble fiber and regular exercise. Significant reductions from plant sterols can be seen in as little as three weeks of consistent intake.

Both are effective, but work differently. Soluble fiber binds cholesterol for excretion, while plant sterols block absorption. Most health experts recommend a diet including both, as they can have an additive effect.

Yes, plant sterols and soluble fiber can be taken alongside statins and work via different mechanisms, potentially enhancing the effect. However, always consult your doctor before adding supplements, as some can interact with medication.

Red yeast rice contains monacolin K, a compound chemically identical to the statin drug lovastatin. Its effectiveness is limited to products with significant monacolin K, but these products are considered unapproved drugs by the FDA and can carry the same side effects and risks as statins.

Some studies suggest that garlic supplements can lead to a modest reduction in total and LDL cholesterol over several months. The effect is relatively small compared to medication and varies based on the preparation used.

Green tea contains antioxidants called catechins that may slightly lower LDL and total cholesterol. However, the effect is modest, and it is most effective when combined with a balanced diet.