7 Ways to Lower Your Cholesterol in 90 Days—Naturally
At Itasca Naturopathic Clinic, we know that heart health is a priority. If your doctor has told you that your cholesterol levels are too high, you may feel pressured to start prescription medications. However, many people are looking for natural solutions to lower their cholesterol while protecting their heart health. The good news? Lifestyle, diet, and natural therapies have been proven to lower cholesterol and reduce the risk of heart disease—without drugs.
With the right strategies, you can improve your numbers and ensure a healthy heart for decades to come. Follow these seven simple steps and lower your cholesterol in just 90 days—naturally!
A Real Success Story
Alex, a patient at our clinic, struggled with high cholesterol for over 10 years. As he entered his late 40s, his doctor recommended starting medication, just as his father had. But Alex wanted a natural solution instead.
By following the seven steps below, Alex lowered his cholesterol into the healthy range—for the first time in over a decade! His doctor was amazed, and the best part? He did it all without medication.
7 Natural Strategies to Lower Cholesterol
1. Increase Fiber Intake
Fiber-rich foods reduce cholesterol absorption in your bloodstream by binding cholesterol in the intestines and eliminating it from the body.
Top sources of fiber:
Psyllium
Oats
Beans
Fruits & vegetables
Whole grains
2. Limit Saturated Fat
Saturated fats—primarily from animal products like butter, cheese, high-fat meats, and eggs—can raise cholesterol levels. While not all these foods are unhealthy, limiting their intake can help bring cholesterol levels down.
3. Choose Healthy Fats
As you reduce saturated fats, replace them with heart-healthy fats from nuts and seeds. When cooking or dressing food, stick to olive oil or avocado oil, which are the least likely to raise cholesterol.
4. Move Your Body
Exercise is one of the few proven ways to:
✔️ Increase good HDL cholesterol
✔️ Lower bad LDL cholesterol
✔️ Improve blood pressure & blood sugar
✔️ Strengthen your heart muscle
Regular movement is a game-changer for heart health!
5. Quit Smoking
This one is obvious, but if you smoke, quitting is one of the best things you can do for your heart. Over time, smoking damages blood vessels and increases the risk of heart disease.
6. Moderate Alcohol Intake
Too much alcohol raises triglycerides, total cholesterol, and inflammation, all of which contribute to heart disease. Limit intake to one drink per day—or eliminate it entirely.
7. Use Natural Herbs & Supplements
Certain natural supplements have been shown to significantly lower cholesterol and support heart health. Some of our top recommendations include:
Bergamot extract
Berberine
Red yeast rice
Garlic
Niacin (B-vitamin)
These natural options can help you optimize your cholesterol levels without the need for prescription drugs.
Ready to Take Control of Your Heart Health?
If you’re looking for a natural way to lower cholesterol and reduce your risk of heart disease, naturopathic medicine can help. At Itasca Naturopathic Clinic, we take a personalized approach to optimizing heart health through nutrition, movement, and targeted natural therapies.
✨ Book a complimentary discovery session today and take the first step toward a healthier heart—naturally!
Rachel Oppitz, ND
