11 Evidence-Based Ways to Lower Cholesterol Naturally Without Medication

5. Try plant sterols and stanols

Plant sterols and stanols are natural compounds that reduce intestinal cholesterol absorption and have a measurable effect on LDL when taken at sufficient levels. Research indicates about 1.5–3 grams per day can reduce LDL by roughly 7.5% to 12%, making them one of the better-supported nonprescription interventions. You can get sterols from whole foods like nuts and legumes, but many people reach the effective dose more easily through fortified foods such as certain margarines, spreads, or yogurt-style products—and through specifically labeled supplements. If you try a fortified spread, check the packaging for the sterol content so you know you’re getting the evidence-based range. Talk to your healthcare provider before starting sterol supplements, especially if you’re on cholesterol medications or have a rare lipid disorder, because sterols affect absorption and could change lab interpretation. Used thoughtfully, sterols can be a useful component of a multi-step plan to lower LDL.