High LDL levels? Here’s how to bring them down without medication

Written by: Dr Subita Alagh Reviewed by: Dr. Swati Mishra 16 July 2025

[{"selector":"#anim-6fb9c0cd-f8d5-431d-aab2-68d435d04229","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c410dd40-797a-4ebf-a030-b57129ad14ce","keyframes":{"transform":["translate3d(0px, 138.72645%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Worried about your LDL levels? Before jumping to meds, try these lifestyle changes proven to lower bad cholesterol and protect your heart. Photo Credit: Freepik

Eat Heart-Healthy Foods

[{"selector":"#anim-a73c22cc-90a9-4b78-8523-d0562ca00218","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-22a69a07-4dfe-4b45-82bc-6c69437ac14c","keyframes":{"transform":["translate3d(0px, 124.61793%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c8f70594-43c4-4afe-b67b-0e24b35759ac","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d0ed644-afab-427d-bdee-4cae23038417","keyframes":{"transform":["translate3d(0px, 585.40652%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ✔ Cut saturated fats (red meat, full-fat dairy) ✔ Eliminate trans fats (processed snacks) ✔ Add omega-3s (fish, walnuts, flaxseeds) ✔ Increase soluble fiber (oats, apples, beans) ✔ Try whey protein supplements Photo Credit: Freepik

Move More

[{"selector":"#anim-3dfdc817-3fd0-41ba-91c8-f1b3d78e1434","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89be716f-1a93-4aa3-9983-26ab355d6c53","keyframes":{"transform":["translate3d(0px, 142.16525%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-89c7301e-d100-4ea2-8df9-7127044683dd","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2e33110a-c3e3-4b1e-81b8-8328c0e850c0","keyframes":{"transform":["translate3d(0px, 849.24855%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Aim for: -30 mins brisk walking, 5 days/week -Vigorous workouts 3x a week -Sports, cycling, dance, whatever keeps you moving Photo Credit: Freepik

Quit Smoking

[{"selector":"#anim-3c96380f-c844-4842-beb4-5854efb84e71","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac6eb40d-554d-4fbd-9a29-dd948c80d0a0","keyframes":{"transform":["translate3d(0px, 162.11829%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88fdaf7f-90f3-4dba-b89b-51194e0de67c","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-824517f4-5d4e-45c5-99a3-9ea855aa0eba","keyframes":{"transform":["translate3d(0px, 849.24855%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] ✅ Within 20 mins: BP & heart rate stabilize ✅ 3 months: Better circulation, stronger lungs ✅ 1 year: Risk of heart disease slashed by half Photo Credit: Freepik

Lose Extra Weight

[{"selector":"#anim-7716c3ac-8973-48b2-a017-c93fef5ad46e","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-254559c4-bbf2-4a85-b895-f5af9d07552b","keyframes":{"transform":["translate3d(0px, 142.16525%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3c1d480-de2f-40e5-95fe-9a1b687017b0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88312a7f-6782-4660-929d-1efebf44292c","keyframes":{"transform":["translate3d(0px, 849.24855%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Small changes count: -Swap sugary drinks with water -Choose low-cal snacks like popcorn -Walk more, take stairs, stand while working Photo Credit: Freepik

Drink Alcohol In Moderation

[{"selector":"#anim-24b56fe5-cc99-40f0-9dd3-817166f0819b","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-06d08888-9fc3-4c5e-b524-420ce3333ff3","keyframes":{"transform":["translate3d(0px, 252.80645%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4816a9fa-9009-4ddd-9367-68d72effc695","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-857f2892-6b32-4ed2-9e8b-829d60443315","keyframes":{"transform":["translate3d(0px, 477.94376%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] A little may raise HDL, but overdoing it harms your heart. Photo Credit: Freepik

Your Heart Deserves Better

[{"selector":"#anim-ce2f3d38-51e6-4949-9ccb-58376a7eeeef","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-da50feab-01d9-48f0-aa55-a0854f9bd821","keyframes":{"transform":["translate3d(0px, 178.23438%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a8443629-0d14-4b85-8410-07018f1e9e0a","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-091bc17f-b23a-4b96-ae05-9383657067b1","keyframes":{"transform":["translate3d(0px, 477.94376%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Lowering cholesterol is a long game. Stay consistent, stay active, and eat smart. Your future heart will thank you. Photo Credit: Freepik

Talk to Doctor

[{"selector":"#anim-dabca009-dbb7-4b5b-90aa-da812d49f7bc","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-85937e5c-ed11-4709-80b8-fff1c32e2a28","keyframes":{"transform":["translate3d(0px, 145.24216%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c1d9e3b8-e750-4ed0-83ed-785dc934e1a9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79c8e8ed-bb43-49aa-85e1-d26ff85f12dd","keyframes":{"transform":["translate3d(0px, 865.46469%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] If your cholesterol remains elevated despite lifestyle changes, your doctor may recommend medication to help manage it more effectively alongside healthy habits. Photo Credit: Freepik