Lowering cholesterol starts with your diet and lifestyle, not with a supplement. Cholesterol is a fat-like substance that your body produces itself and that you need for your cells and hormones. Only when the ratio between the types becomes unbalanced does it become a point of attention for your blood vessels. In this article you will read what your cholesterol level means, which dietary choices deliver the most and which nutrients support the body along the way. This article is about the approach; you can read what the individual values mean in the linked articles.
Short answer: You support healthy cholesterol levels mainly by eating less saturated fat, choosing more fibre and unsaturated fats, exercising and maintaining a healthy weight. Nutrients such as plant sterols and the plant-based omega-3 fatty acid alpha-linolenic acid contribute to the maintenance of normal blood cholesterol levels. If your level is very high or you take medication, consult your GP.
What does your cholesterol level mean?
Cholesterol is transported through the blood in packages. LDL cholesterol carries cholesterol to the tissues; if the level is too high, it can build up in the vessel wall. HDL cholesterol, on the other hand, removes excess cholesterol. It is not the total figure alone that counts, but above all the ratio.
If you want to understand exactly what your result says, read the articles on cholesterol levels, on LDL cholesterol and on HDL cholesterol. Those are about the numbers themselves. Below we focus on what you can do about it.
Which foods help keep your cholesterol healthy?
You have the greatest influence through your daily diet. It is less about the cholesterol in food itself and more about the type of fat you choose.
| Approach | Why it helps | Practical step |
|---|---|---|
| Less saturated fat | Saturated fat raises LDL cholesterol | Limit butter, fatty meat, full-fat dairy and biscuits |
| More unsaturated fat | A favourable replacement for saturated fat | Choose olive and sunflower oil, nuts and avocado |
| More fibre | Soluble fibre binds cholesterol in the gut | Porridge oats, pulses, vegetables and fruit |
| Oily fish | Provides the fatty acids EPA and DHA | Twice a week, or a supplement if you eat little fish |
| Healthy weight | Reduces the strain on the heart and blood vessels | Lasting weight loss if you are overweight |
These adjustments work best in combination and over a longer period. Besides diet, regular exercise and quitting smoking help your entire cardiovascular profile.
Which nutrients support cholesterol levels?
Two substances have an EFSA-recognised role relating to cholesterol. They support the maintenance of normal levels and are not a replacement for cholesterol-lowering medication.
Plant sterols are plant substances that are structurally similar to cholesterol. They contribute to the maintenance of normal blood cholesterol levels. You can read more about this in the knowledge base article on plant sterols. In addition, alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid found in flaxseed and walnuts, among other things, contributes to the maintenance of normal blood cholesterol levels. The background is under alpha-linolenic acid.
A lot is said about a few other substances. Red yeast rice naturally contains monacolin and is being researched, but under European rules it may no longer carry a health claim, and it may be undesirable if you take statins. Resveratrol and berberine are also being researched, but have no approved health claim. That is why we present these substances as a subject of research, not as a proven remedy, and if in doubt we always advise consulting your GP or pharmacist.
How do you take a targeted approach with Vaud?
If you have the basics of diet and exercise in place and want targeted support, Vaud offers Cholesterol +: a formula inspired by Swiss quality, with transparent dosages and no proprietary blends. A daily dose provides 888 mg of plant sterols, which contribute to the maintenance of normal blood cholesterol levels. The formula also contains red yeast rice extract and coenzyme Q10, among other things. If you take cholesterol-lowering medication, consult your GP or pharmacist first.
A supplement is an addition to a cholesterol-friendly diet and not a replacement for a healthy diet or medical care. You will find the full range in the heart and blood sugar collection.
When should you consult your GP?
If your cholesterol is very high, you have a family history or an increased risk of cardiovascular disease, the approach belongs with your GP. The same applies if you already take cholesterol-lowering medication: do not start taking supplements or herbal preparations on your own without discussing it, because combinations can have unwanted effects. A supplement does not lower a very high level and does not replace prescribed treatment.
Frequently asked questions
How do I lower my cholesterol naturally?
Mainly through diet and lifestyle: less saturated fat, more fibre and unsaturated fats, regular exercise, a healthy weight and not smoking. Plant sterols and alpha-linolenic acid contribute to the maintenance of normal blood cholesterol levels.
Which nutrients are good for cholesterol?
Plant sterols and the plant-based omega-3 fatty acid alpha-linolenic acid have a recognised role in the maintenance of normal cholesterol levels. They support normal levels and are not a replacement for cholesterol-lowering medication.
Does red yeast rice work against high cholesterol?
Red yeast rice is being researched, but under European rules it may not carry a health claim, and it may be undesirable if you take statins. Always discuss using it with your GP or pharmacist first.
Can I combine a supplement with cholesterol medication?
Not without consulting someone. Do not combine cholesterol-lowering medication with supplements or herbal preparations on your own initiative; discuss it with your GP or pharmacist instead, because combinations can affect how the medication works.
Conclusion
Lowering cholesterol naturally is about choices you can keep up: less saturated fat, more fibre and unsaturated fats, exercise and a healthy weight. Plant sterols and alpha-linolenic acid support the maintenance of normal blood cholesterol levels along the way. If you want targeted support alongside a healthy lifestyle, take a look at Cholesterol + or the range in the heart and blood sugar collection. If your level is very high or you take medication, consult your GP first.
Written by the Vaud editorial team, reviewed by a nutrition expert. This information is educational and does not replace medical advice. If you have raised cholesterol or take medication, consult your GP or pharmacist. Sources: EFSA (approved health claims for plant sterols and alpha-linolenic acid), Hartstichting (Dutch Heart Foundation), Voedingscentrum (Netherlands Nutrition Centre), Thuisarts.nl.
