Heart, Blood & Circulation
High Cholesterol & Triglycerides
Too much fat in the blood (cholesterol and triglycerides) quietly narrows arteries; a plant-rich, lower-fat, lower-sugar diet, more fiber, and regular walking gently bring the numbers down.
Also known as: High blood fats, Hyperlipidemia, High triglycerides, High LDL
📝 At a glance
Likely root causes: A diet high in animal fat, fried food, and hardened (hydrogenated) oils; Lots of sugar, sweets, and refined starch, which especially raise triglycerides; Alcohol, which pushes triglycerides up.
First thing to try: Build meals around plants — vegetables, fruits, beans, and whole grains — and cut back sharply on animal fat and fried food.
See a doctor if: To get your cholesterol and triglycerides checked, especially with a family history, diabetes, or after age 40
🔎 Start with the cause
Lasting relief rarely comes from covering a symptom. First find what is feeding the problem, change what you can, and then help the body do what it was designed to do — heal.
Likely root causes
- A diet high in animal fat, fried food, and hardened (hydrogenated) oils
- Lots of sugar, sweets, and refined starch, which especially raise triglycerides
- Alcohol, which pushes triglycerides up
- Carrying extra weight and getting little exercise
- Smoking, which lowers the helpful HDL cholesterol
- A family tendency toward high blood fats
- Other conditions, such as an underactive thyroid or diabetes
Change what you can
- Build meals around plants — vegetables, fruits, beans, and whole grains — and cut back sharply on animal fat and fried food.
- Eat oats often: a bowl of oatmeal or an oat-bran muffin most days, since oat fiberThe part of plant foods your body can't fully break down — it keeps digestion moving. More → gently carries cholesterol out of the body.
- Add more soluble fiber — beans, apples, carrots, and citrus hold pectin that traps cholesterol; aim for plenty each day.
- Use fresh garlic in cooking; raw or lightly cooked garlic is traditionally used to help lower cholesterol.
- Skip the sugar, candy, and white-flour treats, and limit alcohol — both drive triglycerides up fast.
- Take a brisk walk most days; steady exercise lowers the bad LDL and raises the good HDL, even without weight loss.
- Trade hard fats for small amounts of wholesome oil (such as olive, or a spoonful of flaxseed oil stirred in after cooking) rather than fried or hydrogenated fat.
- Some people take activated charcoal for short spells to help lower cholesterol; if you try it, keep it well away from meals and medicines (it soaks those up too) and don't use it for long.
- Work gently toward a healthy weight — even losing a little brings triglycerides down — and ask your doctor for a blood test to track your numbers.
🌿 Then assist nature: remedies & protocols
With the cause being addressed, these are the actual things people do for this — ranked by the community. Vote ▲ on what helped you and ▼ on what didn't, and open How to do it for the steps. Each shows two quick signals: Evidence (how much science backs it) and Gentleness (how safe and in keeping with whole, natural health).
One of the best-studied everyday foods for lowering LDL.
How to do it ▾
Why it works: The soluble fiber (beta-glucan) in oats binds bile acids and cholesterol in the gut so the body carries them out instead of reabsorbing them, helping the body clear excess fat from the blood.
- Cook about half a cup of rolled oats or oat bran into a bowl of porridge.
- Stir in fresh fruit and a spoon of ground flaxseed for extra soluble fiber.
- Eat it in place of a fatty or sugary breakfast.
- Aim for at least 3 grams of oat beta-glucan a day (about one good bowl).
10-15 minutes to prepare · Most mornings, ongoing
Caution: Increase fiber gradually and drink water to avoid bloating or gas. Choose plain oats, not sugary instant packets.
Source: Natural Remedies Encyclopedia 7th ed
Comments & experiences ▾
The foundation; other steps build on it.
How to do it ▾
Why it works: Replacing saturated and hydrogenated fats with whole plant foods lowers the raw material the body uses to make excess cholesterol and reduces artery-clogging fats.
- Fill most of the plate with vegetables, beans, and whole grains.
- Cut back sharply on fatty meat, fried food, and hydrogenated (hardened) oils.
- Use small amounts of wholesome oil such as olive oil, added after cooking.
- Drop sugary, white-flour treats that drive triglycerides up.
Ongoing dietary pattern · Every meal
Caution: Make changes steadily so they last. If on cholesterol medicine, keep taking it and review numbers with your doctor.
Source: Natural Remedies Encyclopedia 7th ed
Comments & experiences ▾
Pectin and psyllium add to the oat effect.
How to do it ▾
Why it works: Soluble fiber forms a gel that holds cholesterol and bile in the digestive tract, lowering how much returns to the blood, while supporting the body's own balance.
- Add a serving of beans or lentils to one meal each day.
- Snack on an apple, orange, or raw carrots instead of refined treats.
- If needed, stir a teaspoon of psyllium husk into water once daily.
- Spread the fiber across the day and keep drinking water.
Ongoing daily habit · Every day
Caution: Start psyllium slowly with plenty of water to avoid choking or blockage. Take fiber supplements apart from medicines.
Source: Natural Remedies Encyclopedia 7th ed
Comments & experiences ▾
Raises HDL the diet alone may not.
How to do it ▾
Why it works: Regular aerobic movement improves how the body handles blood fats, raising the helpful HDL cholesterol and easing triglycerides even without weight loss.
- Start with a 10-15 minute brisk walk and build up.
- Work toward about 30 minutes on most days of the week.
- Keep a pace where you can talk but feel your breathing pick up.
- Add gentle activity through the day where you can.
20-40 minutes · Most days
Caution: Begin gently if you have heart trouble and check with your doctor first. Stop and seek help for chest pain or unusual breathlessness.
When to get help: Chest pain, pressure, or breathlessness on exertion needs prompt medical evaluation, not just exercise.
Source: Natural Remedies Encyclopedia 7th ed
Comments & experiences ▾
Modest, traditional support - not a substitute for diet.
How to do it ▾
Why it works: Compounds in fresh garlic are traditionally used to modestly support healthy cholesterol and flexible arteries as part of an overall plan.
- Crush or chop a clove of fresh garlic and let it sit a few minutes.
- Add it raw or lightly cooked to vegetables, beans, or dressings.
- Use it as a daily seasoning rather than a heavy dose.
Used in cooking · Daily
Caution: Large garlic supplements can thin the blood; tell your doctor if on blood thinners. May cause heartburn in some people.
Source: Natural Remedies Encyclopedia 7th ed
Comments & experiences ▾
How the numbers work: a weighted voting system — trusted published sources cast endorsement votes for each protocol, and your ▲/▼ adds to them. Not medical advice.
🩺 When to see a doctor
- To get your cholesterol and triglycerides checked, especially with a family history, diabetes, or after age 40
- Chest tightness or pressure with effort that eases with rest
- Pain or cramping in the legs when walking
- Sudden severe upper-belly pain (possible pancreas inflammation from very high triglycerides)
- Before starting or changing any cholesterol medicine or supplement
🌿 The seven pathways to health
Seven pathways for your high cholesterol & triglycerides — tap the circle to check one off (saved on your device), or ask Remy for help.
“Disease is an effort of nature to free the system from conditions that result from a violation of the laws of health... In case of sickness 1cause should be ascertained, 2go to work intelligently to remove the disease. 3Unhealthful conditions should be changed, 4wrong habits corrected. 5Then nature is to be assisted in her effort 6to expel impurities and 7to re-establish right conditions in the system.”
🌿 Overview
High cholesterol and triglycerides usually cause no symptoms, yet they slowly clog arteries and raise the risk of heart trouble and stroke. A plant-rich, lower-fat, lower-sugar diet — heavy on oats, beans, fruit, and garlic — plus daily walking and a healthy weight can lower the harmful fats and lift the helpful kind. A simple blood test tracks progress, and these habits work alongside a doctor's care, never instead of prescribed medicine.
Cholesterol and triglycerides are two kinds of fat that ride through your bloodstream. Your body actually needs both — cholesterol helps build sturdy cells, and triglycerides store energy for later. The trouble comes when there is too much of either one, because the extra fat can slowly coat the inside of your arteries and narrow them. Doctors usually look at a few numbers. LDL ('bad') cholesterol is the kind that clogs arteries — lower is better. HDL ('good') cholesterol helps sweep the arteries clean — higher is better. Triglycerides are blood fats that climb when we eat a lot of sugar, refined starch, and alcohol. High levels rarely cause any feeling you'd notice, which is exactly why they're so easy to ignore — and why a simple blood test matters. The encouraging news is that everyday eating and habits move these numbers a great deal. A plant-rich, lower-fat plate, regular walking, and a healthy weight can gently lower the harmful fats and lift the helpful kind — usually working right alongside whatever your doctor advises.
Common signs
- Usually no symptoms at all — found only on a blood test
- With very high levels, sometimes fatty bumps under the skin or around the eyes
- Over years, the real signs are those of clogged arteries: chest tightness on effort, or leg pain when walking
- A high reading is a warning to act, not a feeling to wait for
🍃 Supporting foods & habits
The gentle, everyday foods and supports that help in the background — secondary to the active remedies above. Vote on what helped you.
The soluble fiber in oats binds cholesterol in the gut — a daily bowl is one of the best-proven food remedies.950
Hearty little beans rich in plant protein and soluble fiber that steady blood sugar and lower cholesterol.950
A juicy fruit rich in lycopene, an antioxidant linked to heart and prostate health — and most available when cooked.940
The everyday apple, rich in soluble pectin fiber, gently supporting digestion both ways and helping steady cholesterol.940
A small seed rich in vitamin E and healthy fats, supporting the heart, skin, and a calm nervous system.940
Sweet little pods of plant protein and fiber that support digestion, steady energy, and healthy blood.940
A crisp, peppery root that gently stirs the appetite and supports the liver and digestion.940
Regular activity raises 'good' HDL cholesterol and lowers the harmful kind.930
A creamy, protein-rich bean whose steady fiber helps blood sugar, cholesterol, and lasting fullness.930
An antioxidant-rich diet supports healthy arteries alongside cholesterol management.920
The dried plum — one of the most reliable natural remedies there is for gentle, regular bowel movements.920
A sweet, seedy fruit rich in fiber and minerals, a time-honored gentle remedy for constipation.920
A sweet fruit rich in heart-friendly antioxidants like resveratrol, especially in the dark skins and seeds.920
A soft, juicy fruit gentle on the stomach and rich in fiber — a kind, simple helper for easy digestion and regularity.920
A glowing autumn fruit, sweet as honey, rich in fiber and antioxidants that gently support the heart and digestion.920
Humble little legumes rich in plant protein, iron, and fiber — sustaining, affordable food that steadies blood sugar and feeds the blood.910
A sturdy dark leafy green rich in calcium and vitamin K that quietly strengthens bones and blood.910
A glossy purple vegetable, high in fiber and the antioxidant nasunin, that supports healthy cholesterol and a comfortable waistline.910
A naturally gluten-free whole grain, rich in fiber and antioxidants, that supports steady blood sugar and healthy cholesterol.910
A small green legume, gentle on digestion and rich in plant protein and fiber, that supports healthy cholesterol and a comfortable weight.910
A common kitchen bulb, eaten or made into a simple syrup, traditionally used to loosen a cough and support the heart.900
A golden-green oil at the heart of the Mediterranean diet, valued for the heart and its gentle anti-inflammatory action.900
A soft, nutty seed with an ideal balance of plant omega fats and complete protein, supporting the heart and skin.900
A sweet, round nut rich in vitamin E and good fats that nourish the heart and skin.900
A green cruciferous vegetable rich in fiber and protective plant compounds, supporting digestion and overall health.890
A green pod whose silky, soothing fiber gently calms the digestive tract and helps steady blood sugar.890
A soft, gluten-free ancient grain that gives gentle, steady energy and is easy on digestion.890
A mild member of the onion family whose prebiotic fiber feeds friendly gut bacteria and supports the heart.890
A peppery leafy green packed with vitamin C and minerals that nourish the blood and bones.890
Little cabbages rich in fiber and protective compounds that support the gut and steady blood sugar.890
A nutty, protein-rich whole grain, high in fiber and antioxidants, that supports healthy cholesterol, steady blood sugar, and the heart.890
A crisp, mild cabbage-cousin loaded with vitamin C and fiber for immunity and digestion.890
A hearty, mildly sweet root that brings fiber and vitamin C to comfort-food cooking.890
Peppery leafy greens packed with vitamin K and calcium for strong bones and healthy aging.890
A green tree nut rich in heart-healthy fats, fiber, and potassium that supports healthy cholesterol, blood pressure, and the heart.880
A creamy, kidney-shaped nut rich in magnesium and heart-healthy fats that supports the heart, eases muscle cramps, and steadies cholesterol.880
A rich, creamy nut whose monounsaturated fats are exceptionally gentle on the heart.880
A warming sweet spice, sprinkled into food or tea, traditionally used to steady blood sugar and comfort digestion — choose the gentle Ceylon kind.870
A tiny seed rich in fiber and plant omega-3s, ground into food to ease constipation and support the heart.870
A wholesome grain whose soothing 'barley water' is a traditional comfort for the urinary tract, and whose fiber supports the heart.870
A creamy green fruit rich in healthy fats, nourishing for the heart, skin, and steady energy.870
The whole, unpolished grain — fiber, B vitamins, and minerals all kept intact for steady energy and easy digestion.870
A fragrant tropical fruit extraordinarily rich in vitamin C, with fiber that soothes the gut and steadies blood sugar.870
A hearty red bean, rich in fiber, plant protein, and iron, that supports healthy cholesterol, steady blood sugar, and healthy blood.870
A creamy, buttery bean, rich in fiber and potassium, that supports healthy blood pressure and cholesterol and keeps digestion regular.870
A crunchy nut rich in vitamin E and healthy fats, eaten to support the heart, skin, and steady energy.860
A brain-shaped nut rich in plant omega-3s, eaten as a snack to support the heart and the mind.860
A tart, ruby-red flower tea, traditionally enjoyed to support healthy blood pressure and refresh the body.850
A tiny seed that swells into a gentle gel, rich in fiber and omega-3s, used to ease digestion and steady energy.850
A hardy dark leafy green packed with iron, calcium, vitamin K, and antioxidants for bones, blood, and overall vitality.850
A tiny calcium-rich seed, eaten whole or as tahini, supporting the bones, heart, and digestion.850
Whole soy foods like tofu, edamame, and tempeh — a complete plant protein with isoflavones that support the heart and ease menopause.850
Everyday culinary mushrooms, eaten cooked, that support immunity and the heart and can supply vitamin D.850
A pale, versatile member of the cabbage family rich in vitamin C and protective plant compounds — light, filling, and endlessly adaptable.850
A hearty gluten-free seed rich in rutin, a plant compound that helps strengthen blood vessels and circulation.850
A hearty whole grain whose unusually filling fiber steadies blood sugar and keeps you satisfied for hours.850
A tiny ancient seed-grain, naturally gluten-free and unusually rich in protein, iron, and calcium.850
An ancient wheat grain with a nutty flavor, rich in fiber and protein, that supports steady digestion, healthy cholesterol, and lasting energy.850
A maple-scented seed, taken as tea or soaked, traditionally used to steady blood sugar and ease digestion.840
The whole humble dandelion — leaf and root — taken as tea or greens, traditionally used to support digestion, the liver, and gentle fluid balance.840
A jewel-seeded fruit rich in antioxidants, eaten or juiced to support the heart and healthy blood pressure.830
A gentle soluble fiber from a tiny seed, stirred into water to ease both constipation and loose stools and to support healthy cholesterol.820
The leaf of the olive tree, taken as tea or extract, traditionally used to support immunity and healthy blood pressure.820
A roasted root used as a caffeine-free coffee substitute, rich in inulin fiber that feeds the gut and aids digestion.820
A sour green fruit exceptionally rich in vitamin C, taken as powder or juice to support immunity, digestion, and hair.800
The globe artichoke and its leaf extract, traditionally used to support the liver, bile flow, and healthy cholesterol.770
How the numbers work: this is a weighted voting system — every published book or article recommending a remedy counts as an endorsement vote, and your ▲/▼ counts too. Not medical advice. *Ties are broken by our editor score (sources, safety, simplicity, cost, lifestyle fit, eight-laws alignment).
🍽️ Eating to help
Food is one of the gentlest medicines — small, steady changes help most.
Favor these
- Oats, oat bran, and barley — their soluble fiber lowers cholesterol
- Beans, lentils, apples, carrots, and citrus (pectin-rich)
- Vegetables, leafy greens, and whole grains
- Garlic and onions
- Nuts, seeds, avocado, and a little olive or flaxseed oil
- Plenty of water
Go easy on
- Animal fat, fatty meat, butter, and cheese
- Fried foods and hardened (trans/hydrogenated) oils
- Sugar, sweets, candy, and white-flour treats (raise triglycerides)
- Alcohol and sugary drinks
- Processed and junk foods
A simple, mostly plant-based plate — high in fiber, low in animal fat and sugar — is the heart of lowering blood fats. Pair it with daily walking.
⚖️ Good to know
- High blood fats are silent — only a blood test reveals them, so don't rely on how you feel.
- These habits support healthy numbers; they don't replace prescribed cholesterol medicine — never stop it on your own.
- Activated charcoal binds nutrients and medicines too, so keep it far from meals and pills and use it only briefly.
- Very high triglycerides can inflame the pancreas — sudden severe upper-belly pain needs urgent care.
- Chest pain on effort, or leg pain when walking, may mean arteries are already narrowing — see a doctor.
⚕️ What a doctor may offerConventional treatments for this condition — for your information.Show ▾
RemedyRank's heart is natural healing — and honest information. Here is what conventional medical care commonly involves for this condition, listed to inform, never to promote. Decisions about treatment belong with you and your own physician.
Doctors treat high cholesterol with diet and exercise first, adding statins or other drugs when cardiovascular risk warrants.
Commonly offered
- Heart-healthy diet, exercise, and weight management–
- Statins, the first-line cholesterol medication–
- Ezetimibe or PCSK9 inhibitors when statins are not enough–
- Treating high triglycerides with omega-3s or fibrates when needed–
Worth knowing
- Report unexplained muscle pain or weakness on statins
- Statins are avoided in pregnancy
👍/👎 shares whether a treatment helped you — community experience, not medical advice. For full professional details, see the sources under “Learn more” below.
📜 A note from history
Long before cholesterol could be measured, simple plant-based eating — oats and beans, garlic, and daily walking — was trusted to keep the blood and arteries healthy, advice modern medicine now echoes.
📚 Learn more
Sources for further reading. These open in a new tab.
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