Reducing cholesterol by eating healthy and exercising may take 3 to 6 months, but potentially longer for others. Some people may still need to take medications.

Your cholesterol levels are directly tied to your heart health, so it’s very important to ensure they’re in a healthy range.

The Centers for Disease Control and Prevention (CDC) reports that 10% of peopleTrusted Source 20 years and older had high levels of low-density lipoprotein (LDL), or “bad” cholesterol, between 2017 and 2020. The organization also states that people with high LDL cholesterol are at a much higher risk of heart disease.

It can take 3 to 6 months to see lower LDL numbers through diet and exercise, but it may take longer for some people who adjust to those lifestyle changes at different rates.

Cholesterol is a waxy, fatty substance found in the body that travels through the bloodstream. The body needs a certain amountTrusted Source to function properly but produces all it needs. Cholesterol travels through the body with lipoproteins, which are soluble proteins that transport fats.

  • Low-density lipoprotein (LDL): The “bad” cholesterol is carried to your body’s tissues and blood vessels. If your body has too much LDL, it will deposit the excess along the walls of your blood vessels, putting you at risk of a heart attack and stroke.
  • High-density lipoprotein (HDL): Known as the “good” cholesterol, it takes excess cholesterol from your tissues and blood vessels back to your liver, where it’s removed from your body. HDL helps protect you from heart disease. The higher the levels of HDL, the better.
  • Triglycerides: Another type of fat that can build up in your body. A high level of triglycerides combined with a low level of HDL cholesterol also raises your risk of heart disease and diabetes.

The Centers for Disease Control and Prevention (CDC) recommendTrusted Source the following for your cholesterol levels, measured in milligrams per deciliter (mg/dL).

GoodBorderlineNot optimal
Total cholesterol199 mg/dL or lower200 to 329 mg/dL240 mg/dL or higher
LDL100 mg/dL or lower130 to 159 mg/dL160 mg/dL or higher
HDL60 mg/dL or higher40 mg/dL or lower in men
50 mg/dL or lower in women
Triglycerides149 mg/dL or lower150 to 199 mg/dL200 mg/dL or higher

These levels can help determine which treatment options are best and establish your overall riskTrusted Source of heart disease.

You can have high cholesterol and not know it. That’s why it’s important for you to work with your healthcare team and have your cholesterol levels checked regularly.

The American Heart Association recommendsTrusted Source that all adults have their cholesterol checked every 4 to 6 years, starting at 20 years old. Those who are 40 and older may need more regular cholesterol checkups.

There isn’t much clear guidance and research about the time it actually takes to lower your cholesterol levels.

But in its 2024 annual guideTrusted Source on lowering cholesterol levels, the National Heart Lung and Blood Institute (NHLBI) noted that it could take about 6 weeks to make certain lifestyle or treatment changes to lower your cholesterol levels.

That timeline may be longer, for 3 months or more, depending on treatment and your response to lifestyle changes and other factors.

If those lifestyle changes don’t work within 6 weeks or so, your healthcare team and doctor may decide to start you on cholesterol-lowering medications along with your continued physical activity, eating changes, and so on.

You can work with your healthcare team to determine the optimal path to lowering cholesterol and making progress on your individual health goals.

Making healthy lifestyle changes is one of the most important waysTrusted Source to lower your cholesterol and improve overall health.

Eating habits

In order to help lower LDL cholesterol, reduce saturated fat in your diet and increase dietary fiber. Saturated fats increase your body’s production of LDL cholesterol.

Experts Trusted SourcerecommendTrusted Source limiting saturated fat and sodium and eating whole grain foods, fruits, vegetables, and nuts each day.

Certain foods and plant-based eating styles can also helpTrusted Source lower cholesterol and improve your overall heart and body health. Some food experts recommend the DASH diet and Mediterranean eating because both emphasize high fiber levels and healthy fats.

The DASH diet includes:

  • plenty of fruits, vegetables, and whole grains
  • nonfat or low fat dairy
  • lean proteins (fish, soy, poultry, beans)
  • healthy fats (nuts, seeds, vegetable oils)
  • limited salt, sugar, processed foods, red meats

You can learn more here about the DASH diet and find example recipes to try out.

Mediterranean eating includes:

  • plenty of fruits, vegetables, and whole grains
  • healthy fats like nuts and olive oil instead of unhealthy fats like butter
  • limited salt (substituting herbs and spices instead)
  • mainly fish and poultry for protein, with red meat in moderation (a few times a month)

You can learn more here about the Mediterranean eating style and find example recipes.

Exercise

Not being physically active can contribute to higher LDL levels and lower HDL levels.

While exercise and physical activity in general are good for your health and can help your heart function, this 2023 research notes that aerobic exercise can help your body raise its good HDL cholesterol levels.

Activities like brisk walking, bicycling, dancing, gardening, swimming, jogging, and aerobics will all give you cardio benefits.

Physical activity for your heart health

You can find exercise examples here that may help your heart and overall health.

Lowering your cholesterol can be an important part of maintaining your heart health and overall health.

Certain lifestyle changes, including revisions to your daily exercise and eating habits, could make a difference and lower your cholesterol levels in as quickly as 3 weeks. That timeframe may be longer and could take 3 months or longer.

Your doctor may also advise you to start taking cholesterol-lowering medication, in some cases.

Once your levels are at target range, your healthcare team may advise regular cholesterol checkups more often than the typical 4 to 6 months.