My Doctor Was Shocked! How I Lowered My Cholesterol Naturally Without Meds

A few months ago, I got a call that completely caught me off guard. It was my doctor, and his words were straight to the point:

“Your cholesterol is too high. You need to start medication.”

I knew high cholesterol ran in my family, but I wasn’t expecting it to be this bad—especially since I exercised, avoided red meat, and thought I was eating pretty healthy. But my test results didn’t lie.

I had heard about the side effects of statins—muscle pain, weakness, even potential liver issues. That wasn’t something I wanted to risk unless I absolutely had to. So, I asked my doctor:

“Can I have a few months to try to lower it naturally?”

He gave me three months. And in that short time, I managed to drop my cholesterol by 50 points—without taking a single pill. Even my doctor was shocked at the results.

This is exactly what I did to make it happen.

Step 1: Added Cholesterol-Lowering Supplements

One of the biggest changes I made was adding the right supplements to my routine. I had read multiple studies about how certain natural ingredients could help reduce bad (LDL) cholesterol—and I put them to the test.

Here’s what I took daily:

• Cholestoff – This was a total game-changer. It contains plant sterols and stanols, which help block cholesterol absorption in the intestines. My doctor’s nurse practitioner actually recommended this to me, and I found a big bottle at Costco. I took two pills, twice a day, and I truly believe this made a huge impact.
• Red Yeast Rice – This is a natural alternative to statin drugs. In traditional Chinese medicine, it’s been used for centuries to support heart health and improve blood circulation. Red yeast rice contains monacolin K, which is structurally similar to lovastatin, a common prescription drug for lowering cholesterol.
• Resveratrol – This powerful antioxidant is found in red wine, but since I’m more of a white wine person, I decided to take it in supplement form instead. Resveratrol is believed to increase HDL (good cholesterol) while protecting arteries from buildup.
• CoQ10 & Fish Oil – CoQ10 supports overall heart health, while omega-3 fatty acids from fish oil help reduce triglycerides and improve cholesterol balance. These two supplements work hand in hand with the others.

Pro Tip: If you decide to try these, consistency is everything. I took them daily—no skipping!

Step 2: Ate More of These “Superfoods”

I knew I needed to add more cholesterol-friendly foods to my diet, so I focused on eating at least one of these every single day:

• Avocados – Packed with healthy monounsaturated fats, which help raise good cholesterol and lower the bad. I started adding avocado slices to my salads and sandwiches.
• Berries – Blueberries, strawberries, and raspberries are loaded with fiber and antioxidants. They help reduce oxidative stress, which plays a role in heart disease.
• Nuts – I ate a small handful of walnuts or almonds every day. They’re rich in heart-healthy fats, but portion control is key! Nuts are calorie-dense, so I stuck to about a quarter cup per day.
• Oatmeal – My new go-to breakfast. Soluble fiber in oats helps remove excess cholesterol from the bloodstream. But not all oatmeal is created equal—instant oatmeal with tons of sugar won’t help. I used plain rolled oats and sweetened them naturally with fruit.
• Salmon – I made sure to eat fish at least twice a week. The omega-3s in fatty fish like salmon help lower triglycerides and improve overall cholesterol levels.

Pro Tip: If you can’t eat fish regularly, taking a high-quality fish oil supplement is a great alternative!

Step 3: Cut Back on These Cholesterol-Raising Foods

I didn’t completely eliminate anything, but I did make some smart swaps. Here’s what I cut back on:

• Butter → Switched to olive oil and avocado oil
• Dairy milk → Switched to almond milk and oat milk
• Cheese → Ate sparingly and opted for plant-based alternatives
• Fried foods → Air-fried or baked instead of deep-fried
• Processed snacks → Chose nuts, fruit, or homemade popcorn instead
• Egg yolks → Used egg whites or egg substitutes for breakfast

One of the biggest surprises? Even lean meats like chicken and turkey still contain some cholesterol, so I tried to include more plant-based meals throughout the week.

Pro Tip: Read nutrition labels! Even “healthy-looking” foods can sneak in cholesterol and unhealthy fats.

Step 4: Moved My Body (Without Overdoing It!)

Exercise plays a huge role in heart health, but I didn’t suddenly become a gym rat. Instead, I focused on daily movement that I actually enjoyed:

• 30-minute walks every day – Sometimes split into two 15-minute sessions. Walking helps lower LDL and boost HDL.
• Strength training twice a week – Simple bodyweight exercises like squats, lunges, and push-ups.
• Yoga & stretching – Helps reduce stress, which can also impact cholesterol levels.

Pro Tip: You don’t have to kill yourself with intense workouts. Even light, consistent movement makes a difference!

Step 5: Tracked My Progress & Stayed Consistent

I stayed on track by:

• Tracking my meals & supplements – This helped me stay accountable.
• Getting blood tests before & after – I wanted to see real results.
• Allowing myself treats in moderation – Because balance is key!

After three months, I went back for my follow-up blood test. When my doctor saw my results, his reaction said it all:

“Wow! Whatever you’re doing, keep doing it.”

My cholesterol had dropped 50 points, and I didn’t need to go on meds. I felt better than ever, and I was so relieved I could manage it naturally.

Final Thoughts: You Can Do It Too!

If you’re struggling with high cholesterol and want to avoid medication, give these steps a try. It’s not about perfection—it’s about making small, sustainable changes that add up over time.

• Add cholesterol-lowering supplements
• Eat more heart-healthy foods
• Cut back on cholesterol-heavy foods
• Move your body daily
• Stick with it!

If I could do it, so can you!