How to Lower Cholesterol Naturally 

At AztecaWellness, we believe in the healing power of food and lifestyle to prevent and reverse chronic disease. 

If you're looking to lower your cholesterol naturally—without medications—you’re not alone. High cholesterol is a major risk factor for heart disease, but with a few intentional changes, you can take control of your heart health.

Here are 7 evidence-based, natural ways to lower your cholesterol levels and support a healthier you:

1. Eat More Whole Plant Foods

Fruits, vegetables, beans, whole grains, seeds, and nuts are rich in fiber and antioxidants that help lower LDL (bad) cholesterol. Focus on foods like oats, black beans, nopales, chia seeds, and avocados.

2. Cut Out Saturated and Trans Fats

Reduce or eliminate animal products, fried foods, and processed snacks. These foods raise LDL and contribute to inflammation. Swap lard or butter for heart-healthy oils like olive oil—though even oils should be used sparingly.

3. Add Soluble Fiber to Your Diet

Soluble fiber binds to cholesterol in the digestive system and helps remove it from the body. Some easily accessible foods rich in soluble fiber include oats, apples, and lentils.

4. Move Your Body Daily

Aim for at least 30 minutes of moderate activity most days of the week. Walking, dancing, swimming, or biking can help raise HDL (good) cholesterol and lower LDL.

5. Limit Added Sugars and Refined Carbs

Fresh natural Fruit is not a problem at all. However, excess processed sugar and white flour from commercial products (that are not truly 'food') can increase triglycerides and LDL levels. Stick to whole, minimally processed natural and healthy carbohydrates like all fruits, vegetables, whole grains, roots, nuts and seeds.

6. Embrace Traditional, Plant-Powered Meals

Many Indigenous and Latino foods—like tamales made with beans and veggies, pozole with hominy and squash, or amaranth porridge—are naturally cholesterol-lowering and deeply nourishing.

7. Quit Smoking and Reduce Alcohol

Tobacco and alcohol can harm your blood vessels and worsen cholesterol levels. Cutting back can lead to significant improvements in heart health.

Final Thoughts

Lowering cholesterol doesn’t require drastic measures or expensive supplements. With consistent, natural lifestyle changes—rooted in our traditional, plant-based heritage—you can protect your heart and feel your best.

At AztecaWellness, we’re here to help you make this transition with confidence. Through lifestyle medicine, coaching, and community, we support Latino millennials ready to take charge of their health—on their terms.

If you're a Latino Millennial in California,
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