Lowering cholesterol relies on two pillars: proven lifestyle changes (reduce saturated and trans fats, increase soluble fiber and plant sterols, stay active, lose excess weight) and medications when risk or LDL levels require them. Statins are first-line; alternatives include ezetimibe, PCSK9 inhibitors and newer agents. Use popular foods like oats as helpful additions; evidence for cinnamon is limited.

Overview

High cholesterol raises the risk of heart disease and stroke. You have several ways to lower it: medications when indicated, and lifestyle changes that many people can use alone or alongside drugs.

Medicines: effective but guided by your doctor

Statins are the most commonly prescribed drugs and significantly lower LDL ("bad") cholesterol and cardiovascular risk. If you cannot tolerate a statin or need more lowering, doctors may add or switch to other options such as ezetimibe, PCSK9 inhibitors (monoclonal antibodies), or newer agents like inclisiran. Discuss benefits, expected LDL targets, monitoring, and potential side effects (for example, muscle symptoms) with your clinician. If you experience side effects, do not stop medication abruptly - talk with your provider.

Diet: focus on saturated fats, fiber, and plant sterols

Rather than simply removing all animal products, aim for proven changes that lower LDL. Reduce saturated fats (found in fatty meats, butter, and full-fat dairy) and eliminate trans fats. Increase soluble fiber from oats, barley, beans, and fruits - soluble fiber lowers LDL modestly. Foods or supplements containing plant stanols/sterols (about 2 grams daily) can also reduce LDL.

Whole-food choices matter: emphasize vegetables, fruits, whole grains, legumes, nuts, and fatty fish. Dietary cholesterol in animal foods has less influence on blood cholesterol than saturated fat, so focus on overall pattern rather than single nutrients.

Exercise and weight

Regular physical activity improves your lipid profile and cardiovascular health. Aim for at least 150 minutes per week of moderate aerobic activity (for example, brisk walking) plus muscle-strengthening on two or more days. Losing excess weight and staying active typically raise HDL ("good") cholesterol and lower LDL and triglycerides.

Foods often mentioned: oats, cinnamon, and supplements

Oatmeal and other sources of soluble fiber have good evidence for modest LDL reductions. Fish oil (omega-3) lowers triglycerides but has limited effect on LDL. Some popular remedies such as cinnamon show mixed or limited evidence for meaningful LDL lowering; use them as flavor or adjuncts rather than primary therapy.

Putting it together

For many people, lifestyle changes (diet, activity, weight loss, and fiber) can meaningfully improve cholesterol. When lifestyle is not enough or when overall cardiovascular risk is high, medications are safe and effective tools. Work with your clinician to set personalized goals and check your lipid levels and overall risk regularly.

  1. Confirm the most recent AHA/ACC blood cholesterol management guideline year and key LDL target recommendations [[CHECK]]
  2. Verify FDA approval year and current indications for inclisiran (Leqvio) [[CHECK]]
  3. Review current systematic reviews/meta-analyses on cinnamon and cholesterol to accurately summarize the strength of evidence [[CHECK]]

FAQs about Lowering High Cholesterol

Can diet alone lower my cholesterol?
Diet and lifestyle changes can substantially improve cholesterol for many people, especially moderate LDL reductions. If your LDL remains high or your cardiovascular risk is elevated, your clinician may recommend medication in addition to lifestyle changes.
How long before I see results from diet or exercise?
You can see changes in weeks to months. Many people notice measurable LDL improvements within 6-12 weeks after consistent diet changes, weight loss, and regular exercise; medication effects are often measurable within 4-12 weeks.
Are oats and cinnamon good for lowering cholesterol?
Oats (soluble fiber) have solid evidence for modest LDL lowering and are a good daily option. Cinnamon has mixed and limited evidence, so it should not replace proven diet or medications.
What if I have side effects from statins?
Report side effects to your clinician. Options include changing the statin, lowering the dose, trying alternate dosing schedules, or switching/addition to other drugs such as ezetimibe or PCSK9 inhibitors when appropriate.
How much exercise do I need to help my cholesterol?
Aim for at least 150 minutes per week of moderate aerobic exercise plus strength training two or more days weekly. Even shorter bouts added throughout the day help if you build up to the weekly goal.