Cholesterol is a waxy, fat-like substance that your liver produces to help your body digest food, make hormones and vitamin D, and create the protective coating around your nerves.

However, when you have too much LDL cholesterol in your bloodstream, it can build up in your arteries and lead to heart disease, stroke, and other health problems. That’s why it’s important to manage your cholesterol levels by adopting a healthy lifestyle and using natural remedies to lower your LDL cholesterol. Here are five natural ways to do just that:.

1. Eat More Soluble Fiber

Soluble fiber is a type of fiber that dissolves in water and forms a gel-like substance in your digestive tract.

This gel can bind to cholesterol and bile acids, preventing them from being reabsorbed into your bloodstream and instead, eliminated from your body through feces. That means that consuming more soluble fiber in your diet can help lower your LDL cholesterol levels. Foods that are high in soluble fiber include:.

Oats and oat bran
Barley
Beans
Lentils
Flaxseed and chia seeds
Fruits, especially apples, oranges, and pears
Vegetables, especially broccoli, carrots, and sweet potatoes

According to the American Heart Association, you should aim for at least 5 to 10 grams of soluble fiber a day to help lower your LDL cholesterol levels.

2. Exercise Regularly

Regular physical activity can help improve your cholesterol profile by increasing your HDL cholesterol levels (the “good” cholesterol that helps remove LDL cholesterol from your bloodstream) and decreasing your triglyceride levels (a type of fat in your blood that can raise your risk of heart disease). Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, such as:.

Brisk walking
Jogging or running
Biking
Swimming
Dancing
Playing sports

Strength training exercises, such as lifting weights or using resistance bands, can also help improve your cholesterol profile by increasing your muscle mass and reducing your body fat.

3. Replace Saturated and Trans Fats with Healthy Fats

Saturated and trans fats are two types of unhealthy fats that can raise your LDL cholesterol levels.

Saturated fats are typically found in animal products like meat, butter, and cheese, while trans fats are typically found in processed foods like margarine, fried foods, and baked goods.

To lower your LDL cholesterol levels, try to replace saturated and trans fats with healthier fats like:.

Monounsaturated fats, found in olive oil, canola oil, avocados, and nuts
Polyunsaturated fats, found in fatty fish like salmon, mackerel, and sardines, as well as walnuts, flaxseed, and chia seeds

Omega-3 fatty acids, a type of polyunsaturated fat found in fatty fish, have been shown to reduce inflammation in the body and lower triglyceride levels as well.

4. Drink Green Tea

Green tea is a type of tea that is high in antioxidants called catechins. These antioxidants can help improve your cholesterol profile by reducing your LDL cholesterol levels and increasing your HDL cholesterol levels.

According to a 2011 review of 20 studies published in the American Journal of Clinical Nutrition, drinking green tea was associated with a significant reduction in LDL cholesterol levels, especially in people with high cholesterol levels.

Try drinking 2-3 cups of green tea a day to reap its cholesterol-lowering benefits.

5. Consider Taking Supplements

While lifestyle changes should be your first line of defense against high LDL cholesterol levels, there are also some supplements that may help lower your LDL cholesterol levels as well:.

Plant sterols and stanols: These substances are found naturally in fruits, vegetables, nuts, and seeds, and can block the absorption of cholesterol in your intestines.
Garlic: Garlic contains compounds that can lower LDL cholesterol levels by preventing cholesterol from being absorbed in your gut and promoting its excretion from your body.
Omega-3 fatty acid supplements: If you don’t consume fatty fish regularly, taking omega-3 supplements can help reduce inflammation in your body and lower triglyceride levels.
Psyllium: Psyllium is a type of soluble fiber that can help lower LDL cholesterol levels by reducing the absorption of cholesterol in your gut. It’s often found in over-the-counter fiber supplements.

However, before starting any supplement regimen, it’s important to talk to your doctor to make sure it’s safe and appropriate for you.