Looking for Some Natural Ways Men Can Lower Their Cholesterol Levels?
Cholesterol often gets a bad rap – but not all cholesterol is created equal. While your body needs some cholesterol to function properly, elevated levels of low-density lipoprotein (LDL) (better known as “bad cholesterol”), can significantly increase your risk of heart disease and stroke. And for many men, especially those over 40, keeping cholesterol levels in check becomes an essential part of maintaining long-term health.
At WHealth Naturopathy, we believe that prevention is powerful. Fortunately, there are many natural ways to lower cholesterol in men without immediately resorting to medication. These methods not only help to balance cholesterol but also improve energy, support hormonal health, and enhance overall vitality.
Here’s the Basics of Understanding Cholesterol
Before diving into solutions, it helps to understand the different types of cholesterol:
LDL (Low-Density Lipoprotein): Often referred to as “bad cholesterol”, excess LDL can build up in the artery walls, increasing the risk of heart disease.
HDL (High-Density Lipoprotein): Known as “good cholesterol”, HDL helps remove excess cholesterol from the bloodstream.
Triglycerides: This is a type of fat found in the blood. High levels often accompany high LDL and low HDL, compounding cardiovascular risk.
Now, let’s explore some of the most effective natural ways to lower cholesterol in men, backed by science and clinical experience.
Increase Your Soluble Fibre Intake
Soluble fibre binds to cholesterol in the digestive system, helping to remove it from the body before it enters the bloodstream. Foods that are rich in soluble fibre include:
Oats and oat bran
Legumes such as lentils and chickpeas
Apples, pears and citrus fruits
Psyllium husk (a simple addition to smoothies or breakfast)
Adding just 5-10 grams of soluble fibre per day can result in a modest but meaningful reduction in LDL levels (and it supports gut health, which is a central focus here at WHealth Naturopathy).
Focus on Healthy Fats
Not all fats are created equal – swapping saturated fats for healthier unsaturated fats can significantly reduce LDL cholesterol. Men should aim to:
Cook with extra virgin olive oil instead of butter
Eat avocados, nuts (especially almonds and walnuts), and seeds
Enjoy fatty fish like salmon, mackerel, and sardines, rich in omega-3 fatty acids
Omega-3s not only improve cholesterol ratios but also reduce inflammation and support testosterone production – two key concerns in men’s health.
Reduce Refined Carbohydrates and Added Sugars
Excessive intake of refined carbohydrates like white bread, pastries, and sugary drinks can increase triglyceride levels and worsen cholesterol profiles. Replacing these with whole grains, vegetables, and quality proteins helps stabilise blood sugar and support cardiovascular health. At WHealth Naturopathy, Ashleigh regularly supports male clients in making sustainable dietary shifts tailored to their individual metabolic needs.
Move More (Exercise Regularly)
Physical activity is one of the most potent natural ways to lower cholesterol in men. Regular exercise can raise HDL levels while helping to lower LDL and triglycerides.
Aim for 150 minutes per week of moderate-intensity exercise (e.g. brisk walking, swimming, or cycling)
Include resistance training two to three times per week to improve lean muscle mass and metabolic health
For men with desk-bound jobs, even short bursts of movement throughout the day can make a difference.
Quit Smoking and Limit Alcohol
Smoking lowers HDL and contributes to plaque build-up in the arteries – quitting is a powerful way to improve your cholesterol and heart health. Similarly, excess alcohol (particularly beer and sugary mixed drinks) can raise triglyceride levels too. While some red wine may offer antioxidant benefits, moderation is key. Ashleigh can work with you to identify balanced strategies around lifestyle habits without overwhelming change.
Consider Functional Testing and Nutritional Support
Sometimes, despite a good diet and exercise routine, cholesterol levels remain stubbornly high. That’s where functional testing can offer deeper insights. At WHealth Naturopathy, Ashleigh may recommend:
Lipid panel testing to assess cholesterol subtypes
Hair mineral analysis to detect imbalances affecting heart health
Microbiome mapping to explore the gut-heart connection
Supplements like plant sterols, red yeast rice, berberine, and omega-3 fish oil may also be beneficial under professional guidance (these can be tailored to your needs based on test results and overall health profile).
Manage Stress Levels
Chronic stress increases cortisol, which may indirectly affect cholesterol levels and encourage unhealthy eating patterns. Men often carry stress silently, which can take a toll on heart health over time. Incorporating mindfulness, meditation, and restorative practices like yoga or breathwork can support a healthier response to stress. Ashleigh incorporates stress management techniques into many of her treatment plans, recognising the critical role mental health plays in physical wellbeing.
Take the next step towards heart health today
The good news? As you can see, cholesterol doesn’t need to be managed by medication alone. Through targeted dietary choices, natural supplements, personalised testing and holistic support, there are many natural ways to lower cholesterol in men and build a foundation for lifelong wellness.
If you’re ready to take control of your cardiovascular health with a personalised, natural approach, Ashleigh is here to support you. With a compassionate and evidence-based framework, she works closely with men at every stage of life to improve energy, resilience, and heart health – naturally. Book a free discovery call today to learn how a tailored naturopathic plan can support your journey to better health.
