The good news is that even without drugs, LDL can be reduced by 10-20% by making small changes in lifestyle.
According to recent studies and cardiologists, by adopting certain habits for 30 consecutive days, a clear improvement in cholesterol levels can be seen. 2025 reports from prestigious institutions like Mayo Clinic and Harvard Health show that diet, exercise and healthy habits are the most effective ways to control LDL naturally.
adopt a balanced diet
The easiest and most effective way to reduce bad cholesterol is to change your diet. Foods rich in soluble fiber help move LDL out of the intestines, while unsaturated fats raise HDL. Include oats, barley, whole grains, fruits like apple, pear, orange, vegetables like spinach, broccoli, pulses, and nuts (almonds, walnuts) in your diet daily. Along with this, fish rich in Omega-3 like salmon and flax seeds are also beneficial. On the other hand, saturated fats such as red meat, full fat dairy products, fried foods and trans fats (packaged snacks, bakery items) should be avoided.
According to Harvard Health, taking 2 grams of plant sterols daily can reduce LDL by 10%. In the Indian context, Dr. Shuvo Dutta, cardiologist at CK Birla Hospital, explains that a fiber-rich diet gradually removes the fat accumulated in the arteries. Consuming oats in the morning can reduce LDL by 5-8%.
exercise regularly
Physical activity is the most effective way to lower LDL and increase HDL. Exercise keeps weight under control and also improves blood circulation. For this, one should do at least 150 minutes of moderate exercise a week like brisk walking, jogging, cycling or swimming. Start with 10-15 minutes and increase gradually.
St. According to Dr. Prem Patel, a cardiologist at Joseph's Health, exercise raises HDL and lowers LDL, especially in people who have genetic high cholesterol. Aerobic exercise has also been given priority in the 2025 guidelines of the American Heart Association. A daily walk of 30 minutes can reduce weight by 2-3 kg, which reduces LDL by about 8%.
Avoid smoking and alcohol
Smoking lowers HDL and increases LDL, while excess alcohol increases triglycerides. Therefore, it is important to stop smoking completely and limit alcohol consumption (up to 1 drink a day for women, up to 2 drinks a day for men).
Doctors say that HDL starts improving within 20 days of quitting smoking. According to the Indian Journal of Cardiology, smoking doubles the risk of heart disease. Quitting smoking helps clean the blood vessels and reduces the risk of heart disease.
