Cholesterol Down: Ten Simple Steps to Lower Your Cholesterol in Four Weeks–Without Prescription Drugs Step 1: Eat plenty of soluble fiber. Soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body. Good sources of soluble fiber include oats, beans, lentils, apples, and pears. Step 2: Get regular exercise. Exercise helps to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Step 3: Lose weight if you are overweight or obese. Excess weight can contribute to high cholesterol levels. Even a small amount of weight loss can make a difference. Step 4: Quit smoking. Smoking damages the arteries and increases the risk of heart disease. Quitting smoking can help to lower cholesterol levels and improve overall health. Step 5: Reduce your intake of saturated and trans fats. Saturated and trans fats can raise cholesterol levels. Limit your intake of these fats by choosing lean meats, poultry, fish, and plant-based oils. Step 6: Eat more fruits and vegetables. Fruits and vegetables are low in cholesterol and high in fiber. They can help to lower cholesterol levels and improve overall health. Step 7: Limit your intake of sugar and processed foods. Sugar and processed foods can contribute to weight gain and high cholesterol levels. Limit your intake of these foods to improve your overall health. Step 8: Drink alcohol in moderation. Alcohol can raise cholesterol levels. Limit your intake of alcohol to no more than two drinks per day for women and three drinks per day for men. Step 9: Get enough sleep. Sleep deprivation can lead to weight gain and high cholesterol levels. Aim for 7-8 hours of sleep per night. Step 10: Manage stress. Stress can lead to unhealthy eating habits and high cholesterol levels. Find healthy ways to manage stress, such as exercise, yoga, or meditation.