CHCW Health Message
How to Lower Cholesterol Naturally
High cholesterol is one of the most common—and most manageable—risk factors for heart disease. At Community Health of Central Washington (CHCW), we believe that prevention starts with education, and that small, sustainable changes can lead to powerful health outcomes.
Understanding Cholesterol: The Basics
Cholesterol is a waxy substance found in your blood. Your body needs it to build cells, but too much can lead to plaque buildup in your arteries, increasing your risk of heart attack and stroke.
Natural Ways to Lower Cholesterol
Eat Heart-Smart Foods:
- Soluble fiber: Found in oats, beans, lentils, apples, and citrus fruits. It helps block cholesterol absorption.
- Healthy fats: Avocados, nuts, seeds, and olive oil support HDL levels.
- Omega-3s: Fatty fish like salmon, mackerel, and sardines reduce triglycerides and inflammation.
Drink Alcohol in Moderation:
- No more than 1 drink per day for women.
- No more than 2 drinks per day for men.
- Or consider skipping alcohol altogether.
Move Your Body:
- 30 minutes of moderate exercise (like brisk walking) at least 5 days a week.
- Strength training 2–3 times a week.
- Movement you enjoy—dancing, gardening, biking, or playing with your kids.
Manage Stress:
- Deep breathing or meditation.
- Journaling or creative expression.
- Talking with a counselor or support group.
- Prioritizing sleep and rest.
CHCW: Your Partner in Heart Health
Lowering cholesterol naturally isn’t about perfection—it’s about progress. At CHCW, we meet you where you are, offering personalized care that fits your lifestyle, culture, and goals.
Whether you’re just starting your journey or looking to fine-tune your habits, our team is here to walk alongside you.
Real Change Starts with One Step
You don’t have to overhaul your life overnight. Start with one change, a healthier breakfast, a short walk, a conversation with your provider. Over time, these small choices add up to a stronger heart and a longer life.
Schedule your cholesterol check today.
Together, we can build a healthier Central Washington—one heartbeat at a time.
Visit a CHCW clinic near you
Find your nearest CHCW Clinic, or visit our resources