Cholesterol is a waxy substance produced by the liver that helps in the proper functioning of the body. However, excess cholesterol can cause heart diseases, stroke, and other health problems.

Cholesterol can be reduced by making simple lifestyle changes, such as reducing the intake of saturated fats and increasing physical activity. But, in some cases, medication may be necessary. In this article, we will discuss thirteen evidence-based remedies that can help to reduce cholesterol.

1. Eat Foods Rich in Soluble Fibers

Soluble fiber can help to reduce the absorption of cholesterol in the bloodstream. Good sources of soluble fiber include oatmeal, barley, beans, lentils, and fruits such as apples, pears, and strawberries.

A diet rich in soluble fibers has been found to reduce LDL cholesterol levels by up to 10 percent.

2. Eat Nuts

Nuts such as almonds, walnuts, and cashews contain high levels of unsaturated fats, fiber, and protein, which have been found to lower cholesterol levels.

A study found that consuming around two ounces of nuts per day can reduce LDL cholesterol levels by up to 5 percent.

3. Use Healthier Oils

Switching to healthier oils like olive oil, canola oil, and sunflower oil can lower cholesterol levels. These oils contain unsaturated fats that can reduce LDL cholesterol levels. These oils can be used for cooking, dressings, and other cooking purposes.

4. Limit the Intake of Saturated Fats

Saturated fats should be limited in the diet because they raise LDL cholesterol levels. Saturated fats are usually found in animal products such as meat, butter, cheese, and cream.

The intake of saturated fats should be limited to less than 10 percent of total daily calories consumed.

5. Exercise Regularly

Physical activity can help to reduce the risk of heart disease and lower cholesterol levels. Regular exercise can increase HDL cholesterol levels, which is the good cholesterol that helps to remove LDL cholesterol from the bloodstream.

Exercise can also lead to weight loss, which can reduce cholesterol levels.

6. Eat Fish High in Omega-3 Fatty Acids

Fish containing omega-3 fatty acids, such as salmon, mackerel, and tuna, have been shown to lower triglyceride levels and reduce the risk of heart disease. Omega-3 fatty acids can also lower LDL cholesterol levels.

Eating two servings of fish per week is recommended for optimal heart health.

7. Drink Green Tea

Green tea is rich in antioxidants called catechins, which can lower cholesterol levels. Green tea has been found to reduce LDL cholesterol levels and improve the ratio of good cholesterol to bad cholesterol.

Drinking around three cups of green tea per day is recommended to see the benefits.

8. Take Plant Sterol Supplements

Plant sterols are natural substances found in plants that can block the absorption of cholesterol in the gut. Plant sterol supplements have been found to reduce LDL cholesterol levels by up to 10 percent.

Consuming 2-3 grams of plant sterols per day is recommended to see the benefits.

9. Lose Weight

Losing weight can help to reduce cholesterol levels. Losing as little as 5-10 percent of body weight can lead to a 5-10 percent reduction in LDL cholesterol levels.

Losing weight can also improve other risk factors for heart disease, such as high blood pressure and diabetes.

10. Add Spices to Your Diet

Spices such as garlic, turmeric, and ginger contain compounds that have been found to reduce cholesterol levels. Garlic is believed to lower LDL cholesterol and triglyceride levels. Turmeric has been found to inhibit the formation of LDL cholesterol.

Ginger has been found to reduce total cholesterol and triglyceride levels.

11. Quit Smoking

Smoking can raise LDL cholesterol levels and lower HDL cholesterol levels, which increases the risk of heart disease. Quitting smoking can help to lower cholesterol levels and reduce the risk of heart disease, stroke, and other health problems.

12. Take Medications

Medications may be necessary for people with high cholesterol levels. Statins are medications that can lower LDL cholesterol levels. Other medications, such as bile acid sequestrants and niacin, can also lower cholesterol levels.

Medications should only be taken under the supervision of a healthcare provider.

13. Manage Stress

Stress can increase cholesterol levels and raise the risk of heart disease. Managing stress through techniques such as meditation, yoga, and deep breathing can help to reduce cholesterol levels and improve overall health.