health

Cholesterol Level Reduction

A focused look at cholesterol level reduction as a health-related effect.

2Supplements
31Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

33 options:4 some evidence7 mixed14 not enough evidence2 not tested in people1 personal stories only5 no benefit found

What studies foundSize of effect

PilatespracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found cholesterol levels were lower by 12.39 mg/dL among 587 people. The change was classified as trivial in size.
Open the Pilates page
Hatha YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A pooled analysis of randomized trials found that total cholesterol was 15.04 mg/dL lower, on average, among 963 people in its cholesterol analysis. The result varied substantially across the trials.
Open the Hatha Yoga page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded reported favorable effects of swimming on total cholesterol; one ranked swimming as having the strongest effect among the interventions compared.
Open the Swimming page
AcupuncturepracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials involving 130 people found lower total cholesterol, but the review described this lipid finding as exploratory because it relied on only two small studies with limited endpoints.
Open the Acupuncture page
CardiopracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 12 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found that low-density lipoprotein cholesterol and triglycerides decreased by 3.6 mg/dL. Another pooled analysis found a greater improvement in LDL-C among postmenopausal women, while a pooled analysis of randomized trials in pregnant patients found a non-significant reduction in total cholesterol; the results therefore differ across populations and outcomes.
Open the Cardio page
DancepracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 4 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found lower cholesterol after plaza dancing among 182 people in its cholesterol analysis; a separate review reported decreases in LDL-C and TG among 205 people in its analysis. The participants had mixed health status, including people with Hypertension (High Blood Pressure) and Schizophrenia.
Open the Dance page
QigongpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
2 of 3 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Qigong page
FastingpracticeMixed resultsSize of effect: Very small
Studies disagree: some found a benefit, others found none. Do not count on it.
24 of 29 studies found a benefit; 5 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found moderate reductions in non-high density lipoprotein cholesterol with alternate-day fasting compared with time-restricted eating; a meta-analysis of randomized trials involving 1,149 people reported a modest but significant LDL-C reduction with the 5:2 Diet. Results vary by fasting approach: a meta-analysis of randomized trials involving 761 people found no significant effects of the fasting-mimicking diet on LDL-C, total cholesterol, HDL-C, or triglycerides.
Open the Fasting page

YogapracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
13 of 15 studies found a benefit; 2 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded reported lower total cholesterol, including a reduction with yoga therapies lasting more than 12 weeks among 1,090 people. Results disagree: a 2026 pooled analysis found no effect on total cholesterol.
Open the Yoga page
Tai ChipracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 14 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
Brisk WalkingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
6 of 9 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A 2022 trial found LDL cholesterol improved across all walking conditions, but after the 12-week retention period only the HDL-C and VO2max effects remained robust. A 2025 trial also found lower total cholesterol in the walking group than in the control group.
Open the Brisk Walking page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
26 of 38 studies found a benefit; 12 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found total cholesterol decreased by 0.27 mmol/L in an analysis of 327 people; another pooled analysis also reported a decrease in total cholesterol. Findings disagree for LDL cholesterol: a separate pooled analysis involving 831 people in its analysis did not find a statistically significant effect.
Open the High-Intensity Interval Training (HIIT) page
Strength TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a reduction in atherogenic index of plasma, with stronger effects among overweight or obese participants. Findings conflict: a separate analysis of 111 older people with SO found no significant differences in biomarker concentrations.
Open the Strength Training page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Red Light Therapy (Photobiomodulation) page
Jump Rope TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Jump Rope Training page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials in people with metabolic syndrome found a mean reduction of 3.98 mg/dL among 159 people in its outcome analysis.
Open the Cupping Therapy page
CalisthenicspracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Calisthenics page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
Open the Finnish Sauna page
Tabata TrainingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
A 2023 randomized trial of 122 healthy participants found lower total cholesterol, with a moderate effect.
Open the Tabata Training page
Indoor RowingpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A quasi-experimental study reported lower LDL after training. Findings differ across studies: a randomized trial found no time-by-group interactions or main effects of time for the other cardiometabolic risk markers.
Open the Indoor Rowing page
TENS / EMS TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A review of 245 people reported decreases in total cholesterol and triglycerides within the treatment group. Comparisons with placebo were significant immediately after intervention but not at follow-up.
Open the TENS / EMS Therapy page
Forest Bathing (Shinrin-yoku)practiceNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial involving 36 people found a decrease in the log-transformed apolipoprotein ratio, described as a cardiovascular risk indicator; this is not a direct cholesterol measurement. Another randomized trial reported lower GLU, TG, and CHO after 7 days of forest therapy compared with 7 days in an urban environment.
Open the Forest Bathing (Shinrin-yoku) page
MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
Open the Meditation page
Mindfulness MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
Open the Mindfulness Meditation page
Laughter Yoga / TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
A 2026 quasi-experimental study of 64 healthy participants reported reduced total cholesterol.
Open the Laughter Yoga / Therapy page
ChagasupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
All 7 studies with a clear result found a benefit. Strongest study: an animal study. Studied for 12 weeks.
In animal models, total cholesterol was lower with IOPH and IOPM than in the model group. HIOP produced a 40.0% reduction versus HFD.
Open the Chaga page
Turkey TailsupplementNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
All 2 studies with a clear result found a benefit. Strongest study: an animal study. Studied for 4 weeks.
In animals, cholesterol decreased by 51.71%.
Open the Turkey Tail page
CyclingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Cycling page
Anusara YogapracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a pooled analysis of several trials.
The studies did not support cholesterol reduction in people with Obesity: a 2026 meta-analysis of randomized trials found no effect on total cholesterol (-0.06 mmol/L) or LDL.
Open the Anusara Yoga page
Infrared SaunapracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a systematic review of studies.
Studies did not support cholesterol reduction: a 2009 review of randomized and non-randomized human studies reported consistent fair evidence against claims that infrared sauna reduces cholesterol.
Open the Infrared Sauna page
Hot BathpracticeNo benefit found
Studies looked for a benefit and did not find one.
The one study found no benefit. Strongest study: a randomized controlled trial.
A randomized trial of 24 people found no significant between-group differences in changes in low-density lipoproteins, high-density lipoproteins, triglycerides, or total cholesterol. The findings did not support a cholesterol-lowering effect.
Open the Hot Bath page
Latin Dance FitnesspracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 3 studies found a benefit; 2 found none.
A 2019 trial of 98 healthy participants found no significant improvement in the metabolic panel in either choreographed fitness group; this finding did not support a cholesterol-lowering effect.
Open the Latin Dance Fitness page
Social DancingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Open the Social Dancing page

Show all 33

Comparing practices

AcupunctureSome evidence it helpsSize of effect: Medium2 trials
CardioMixed resultsSize of effect: Small10 trials
Tai ChiMixed resultsSize of effect: Medium9 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it33 listed

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Start here

Highest probability, strongest evidence

PracticesCardioCertaintyHighSourceMeta-analysisSmall effectconflicting findings12 other sources
A pooled analysis of randomized trials found that low-density lipoprotein cholesterol and triglycerides decreased by 3.6 mg/dL (95% CI: -6.1 to -1.1). Another pooled analysis found a greater improvement in LDL-C among postmenopausal women, while a pooled analysis of randomized trials in pregnant patients found a non-significant reduction in total cholesterol; the results therefore differ across populations and outcomes.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Diabetes Type2
Menopause
Obesity
Overweight
Pcos
Study result
low-density lipoprotein cholesterol and triglycerides decreased by 3.6 mg/dL (95% CI: -6.1 to -1.1)
Open Cardio
→

Medium probability(10)

PracticesFastingCertaintyMediumSourceMeta-analysisTrivial effectconflicting findings30 other sources
A pooled analysis whose designs were not recorded found moderate reductions in non-high density lipoprotein cholesterol with alternate-day fasting compared with time-restricted eating; a meta-analysis of randomized trials involving 1,149 people reported a modest but significant LDL-C reduction with the 5:2 Diet. Results vary by fasting approach: a meta-analysis of randomized trials involving 761 people found no significant effects of the fasting-mimicking diet on LDL-C, total cholesterol, HDL-C, or triglycerides.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Breast Cancer
Diabetes
Diabetes Type2
Fatty Liver Nafld
Hypertension
Metabolic Syndrome
+3 more
Study result
Alternate day fasting showed moderate reductions in non-high density lipoprotein cholesterol compared with time restricted eating (certainty of evidence ranging from low to moderate).
Open Fasting
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PracticesPilatesCertaintyMediumSourceRCT6 other sources
A pooled analysis of randomized trials found cholesterol levels were lower by 12.39 mg/dL among 587 people. The change was classified as trivial in size.
Who was studied
Healthy people and patients
Diabetes
Obesity
Overweight
Pregnancy
Study result
the overall effect was significant (MD = −12.39 mg/dL, 95% CI: [−16.82, −7.95] mg/dL, P < 0.00001, I^2 = 45%)
Open Pilates
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PracticesDanceCertaintyMediumSourceRCT4 other sources
Pooled analyses whose designs were not recorded found lower cholesterol after plaza dancing among 182 people in its cholesterol analysis; a separate review reported decreases in LDL-C and TG among 205 people in its analysis. The participants had mixed health status, including people with Hypertension (High Blood Pressure) and Schizophrenia.
Who was studied
Healthy people and patients
Hypertension
Schizophrenia
Study result
plaza dancing intervention significantly reduced cholesterol levels, with MD = −0.25, 95%CI [−0.48,−0.02], p = 0.03
Open Dance
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PracticesHatha YogaCertaintyMediumSourceRCT6 other sources
A pooled analysis of randomized trials found that total cholesterol was 15.04 mg/dL lower, on average, among 963 people in its cholesterol analysis. The result varied substantially across the trials.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Coronary Artery Disease
Diabetes Type2
Heart Disease
Hypertension
Prediabetes
Study result
The pooled weighted mean difference (WMD) was −15.04 mg/dL (95% CI −27.48 to −2.61; P for heterogeneity <0.00001 and I^2 = 92%).
Open Hatha Yoga
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PracticesQigongCertaintyMediumSourceRCTModerate effect3 other sources
A 2023 meta-analysis of randomized trials found lower total cholesterol among 486 people in its analysis (SMD = −0.65; 95% CI, −1.04 to −0.27). In a 2024 randomized trial of 40 people, total cholesterol decreased from 5.92±0.79 to 4.56±0.92 mmol/L in the practice group, while the control group showed no significant change.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Menopause
Metabolic Syndrome
Osteoporosis
Study result
total cholesterol level (SMD = −0.65; 95% CI, −1.04 to −0.27)
Open Qigong
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PracticesSwimmingCertaintyMediumSourceRCT3 other sources
Pooled analyses whose designs were not recorded reported favorable effects of swimming on total cholesterol; one ranked swimming as having the strongest effect among the interventions compared.
Who was studied
People with a condition
Study result
swimming had the most significant effect in reducing total cholesterol
Open Swimming
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PracticesAcupunctureCertaintyMediumSourceRCTModerate effect2 other sources
A pooled analysis of randomized trials involving 130 people found lower total cholesterol, but the review described this lipid finding as exploratory because it relied on only two small studies with limited endpoints.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
People with a condition
Dementia
Obesity
Study result
The analysis revealed that acupuncture significantly reduced total cholesterol (TC: SMD = −0.574, 95% CI = −0.929, −0.219, p = 0.002) ... These lipid-related findings ... should be regarded as exploratory because they are based on only two small studies with limited endpoints.
Open Acupuncture
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PracticesTai ChiCertaintyMediumSourceRCTModerate effectconflicting findings14 other sources
Pooled analyses of randomized trials reported lower LDL cholesterol with Tai Chi, including an MD of -0.51 mmol/L [-0.92, -0.1] among 935 people in an outcome analysis in 2026. Another analysis found a reduction in LDL-C (SMD = −0.71 [95% CI −1.33 to −0.09]), but results varied across studies and comparisons.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Coronary Artery Disease
Depression
Diabetes Type2
Hypertension
Obesity
+3 more
Study result
Baduanjin [MD = −0.89, 95% CI (−1.27, −0.52)] and Tai Chi [MD = −0.51, 95% CI (−0.92, −0.10)] were superior to conventional treatment with statistically significant differences
Open Tai Chi
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PracticesYogaCertaintyMediumSourceRCTconflicting findings15 other sources
Pooled analyses whose designs were not recorded reported lower total cholesterol, including a reduction with yoga therapies lasting more than 12 weeks (SMD = −0.34, p = 0.05) among 1,090 people. Results disagree: a 2026 pooled analysis found no effect on total cholesterol (-0.06 mmol/L, 95% CI: -0.16 to 0.03, I²=81%).
Who was studied
Healthy people and patients
ADHD
Anxiety Disorder
Back Pain
Cancer
Coronary Artery Disease
Depression
+10 more
Study result
people practicing yoga showed lower levels of total cholesterol (MD: -10.99, 95% CI: -15.19 to -6.78, I2 = 97%, P < 0.001)
Open Yoga
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PracticesBrisk WalkingCertaintyMediumSourceClinical9 other sources
A 2022 trial found LDL cholesterol improved across all walking conditions, but after the 12-week retention period only the HDL-C and VO2max effects remained robust. A 2025 trial also found lower total cholesterol in the walking group than in the control group.
Who was studied
Healthy people and patients
Chronic Kidney Disease
Diabetes Type2
Hiv Aids
Menopause
Obesity
Study result
All walking conditions improved ... low-density lipoprotein cholesterol ... (all P < 0.001); however, after the 12-week retention period only the training effects of HDL-C (P < 0.05) and VO2max (P < 0.05) remained robust.
Open Brisk Walking
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Low probability(16)

PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceMeta-analysisSmall effectconflicting findings38 other sources
A pooled analysis of randomized trials found total cholesterol decreased by 0.27 mmol/L in an analysis of 327 people; another pooled analysis also reported a decrease in total cholesterol. Findings disagree for LDL cholesterol: a separate pooled analysis involving 831 people in its analysis did not find a statistically significant effect.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction Drugs
Asthma
Cancer
Copd
Coronary Artery Disease
Diabetes
+15 more
Study result
In 8 studies, HIIT (n = 141) effectively reduced TC compared to the control group (n = 186) (MD = -0.27, 95% CI [-0.38, -0.17], p < 0.001) with no significant heterogeneity (I^2 = 14%, p = 0.32).
Open High-Intensity Interval Training (HIIT)
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PracticesStrength TrainingCertaintyLowSourceMeta-analysisTrivial effectconflicting findings5 other sources
A pooled analysis of randomized trials found a reduction in atherogenic index of plasma, with stronger effects among overweight or obese participants. Findings conflict: a separate analysis of 111 older people with SO found no significant differences in biomarker concentrations.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
People with a condition
Diabetes Type2
Menopause
Metabolic Syndrome
Obesity
Overweight
Study result
Resistance training led to a significant reduction in atherogenic index of plasma (effect size = -0.56), with notably stronger effects observed in overweight/obese participants.
Open Strength Training
→
PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceRCT2 other sources
A pooled analysis of randomized trials found total cholesterol was lower by MD -23.01 mg/dL [-31.68, -14.35] among 136 people with obesity.
Who was studied
People with a condition
Obesity
Study result
TC [MD = - 23.01, 95% CI (- 31.68 to - 14.35), p < 0.00001]
Open Red Light Therapy (Photobiomodulation)
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PracticesJump Rope TrainingCertaintyLowSourceRCT2 other sources
An RCT of 129 participants with obesity reported an improvement in lipid profile, with an effect of MD -0.24 mmol/L. Another RCT reported LDL-C reductions in the intervention groups, including a between-group difference of MD -0.19 mmol/L [-0.3, -0.09].
Who was studied
People with a condition
Obesity
Study result
significant improvements were observed in... lipid profile... in the FR–RS group, RS group, and FR group compared with the control group (all p < 0.05)
Open Jump Rope Training
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PracticesCupping TherapyCertaintyLowSourceRCT1 other source
A pooled analysis of randomized trials in people with metabolic syndrome found a mean reduction of 3.98 mg/dL among 159 people in its outcome analysis (MD = −3.98, 95% CI: −6.99 to −0.96, P = .010).
Who was studied
People with a condition
Metabolic Syndrome
Study result
MD = −3.98, 95% CI: −6.99 to −0.96, P = .010, I^2 = 0%
Open Cupping Therapy
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PracticesCalisthenicsCertaintyLowSourceRCT2 other sources
Two RCTs found reductions in total cholesterol; one also reported lower low-density lipoprotein levels compared with control. The reported reduction in total cholesterol in one trial was MD -0.49 mmol/L [-1.01, -0.01].
Who was studied
Healthy people and patients
Obesity
Study result
reduced total cholesterol and low-density lipoprotein levels compared to CG
Open Calisthenics
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PracticesTabata TrainingCertaintyLowSourceRCTModerate effect1 other source
A 2023 randomized trial of 122 healthy participants found lower total cholesterol, with a moderate effect (d = −0.64, 95% CI: −1.00 to −0.26).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people
Study result
total cholesterol (p = 0.001, d = −0.64, 95% CI: −1.00 to −0.26)
Open Tabata Training
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PracticesFinnish SaunaCertaintyLowSourceClinical5 other sources
Small quasi-experimental studies reported decreases in total cholesterol and LDL cholesterol during 3 weeks of sauna treatment and in the week afterwards, and after repeated sauna baths. Findings are not consistent: a 2025 study of 12 people reported LDL cholesterol after sauna as 87 ± 16 NS (Table 1).
Who was studied
Healthy people and patients
Coronary Artery Disease
Heart Failure
Peripheral Artery Disease
Study result
A statistically significant decrease of total cholesterol and LDL cholesterol was observed during 3 weeks of sauna treatment and in the week afterwards.
Open Finnish Sauna
→
PracticesIndoor RowingCertaintyLowSourceClinical3 other sources
A quasi-experimental study reported lower LDL after training. Findings differ across studies: a randomized trial found no time-by-group interactions or main effects of time for the other cardiometabolic risk markers.
Who was studied
People with a condition
Study result
After the training, the protein and albumin had increased significantly, while the LDL had decreased significantly.
Open Indoor Rowing
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PracticesTENS / EMS TherapyCertaintyLowSourceClinical1 other source
A review of 245 people reported decreases in total cholesterol and triglycerides within the treatment group. Comparisons with placebo were significant immediately after intervention but not at follow-up.
Who was studied
People with a condition
Diabetes Type2
Hypertension
Obesity
Study result
TC, TG: ↓* within-group; between-group vs placebo significant at post-intervention, NS at follow-up
Open TENS / EMS Therapy
→
PracticesForest Bathing (Shinrin-yoku)CertaintyLowSourceClinical2 other sources
A randomized trial involving 36 people found a decrease in the log-transformed apolipoprotein ratio, described as a cardiovascular risk indicator; this is not a direct cholesterol measurement. Another randomized trial reported lower GLU, TG, and CHO after 7 days of forest therapy compared with 7 days in an urban environment.
Who was studied
Healthy people and patients
Chronic Fatigue Syndrome
Study result
The log-transformed apolipoprotein ratio, an important CVD risk indicator, decreased significantly following forest bathing (P < 0.01), indicating modest improvement in lipid balance.
Open Forest Bathing (Shinrin-yoku)
→
PracticesMeditationCertaintyLowSourceClinical1 other source
Total cholesterol and apolipoprotein-B levels were significantly reduced in the meditators group compared to controls.
Who was studied
Healthy people
Open Meditation
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PracticesMindfulness MeditationCertaintyLowSourceClinical1 other source
A quasi-experimental study in 74 healthy participants reported LDL levels of 129 ± 29 vs. 110 ± 31 mg/dL.
Who was studied
Healthy people
Study result
LDL (129 ± 29 vs. 110 ± 31 mg/dL, p = 0.004)
Open Mindfulness Meditation
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PracticesLaughter Yoga / TherapyCertaintyLowSourceClinical1 other source
A 2026 quasi-experimental study of 64 healthy participants reported reduced total cholesterol.
Who was studied
Healthy people
Study result
significant reductions were observed in ... total cholesterol (P = 0.002)
Open Laughter Yoga / Therapy
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SupplementsChagaCertaintyLowSourceAnimal researchanimal / in-vitro only7 other sources
In animal models, total cholesterol was lower with IOPH and IOPM than in the model group (3.34 ± 0.39 and 4.04 ± 0.25 vs 4.69 ± 0.39 mmol/L, p<0.05). HIOP produced a 40.0% reduction versus HFD (3.69 ± 0.60 vs 6.15 ± 0.54 mmol/L, p<0.05).
Who was studied
People with a condition
Diabetes Type2
Dyslipidemia
Kidney Disease
Obesity
Dose & course
12 weeks
Who it applies to
Animal
Study result
TC significantly lower than MG (p<0.05); no numeric values reported
Open Chaga
→
PracticesCyclingCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 212 Reddit reports discussing it.
→

Very low probability(6)

PracticesAnusara YogaCertaintyVery lowSourceMeta-analysis1 other source
The studies did not support cholesterol reduction in people with Obesity: a 2026 meta-analysis of randomized trials found no effect on total cholesterol (-0.06 mmol/L) or LDL (-0.08 mmol/L, 95% CI: -0.19 to 0.04, I² = 83%).
Who was studied
People with a condition
Obesity
Open Anusara Yoga
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PracticesInfrared SaunaCertaintyVery lowSourceClinical1 other source
Studies did not support cholesterol reduction: a 2009 review of randomized and non-randomized human studies reported consistent fair evidence against claims that infrared sauna reduces cholesterol.
Who was studied
Healthy people and patients
Chronic Pain
Coronary Artery Disease
Heart Failure
Obesity
Open Infrared Sauna
→
PracticesHot BathCertaintyVery lowSourceClinical1 other source
A randomized trial of 24 people found no significant between-group differences in changes in low-density lipoproteins, high-density lipoproteins, triglycerides, or total cholesterol. The findings did not support a cholesterol-lowering effect.
Who was studied
Healthy people
Open Hot Bath
→
SupplementsTurkey TailCertaintyVery lowSourceAnimal researchanimal / in-vitro only2 other sources
In animals, cholesterol decreased by 51.71% (p<0.01).
Who was studied
People with a condition
Diabetes Type2
Hypercholesterolemia
Dose & course
4 weeks
Who it applies to
Animal
Study result
TC decreased by 51.71% vs HC (p<0.01)
Open Turkey Tail
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PracticesLatin Dance FitnessCertaintyVery lowSourceTheoretical3 other sources
A 2019 trial of 98 healthy participants found no significant improvement in the metabolic panel in either choreographed fitness group; this finding did not support a cholesterol-lowering effect.
Who was studied
Healthy people
Open Latin Dance Fitness
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PracticesSocial DancingCertaintyVery lowSourceTheoretical2 other sources
A systematic review of randomized trials in people with hypertension found that dance therapy did not significantly reduce total cholesterol (MD = −0.11, 95% CI (−0.47, 0.25), p = 0.55).
Who was studied
People with a condition
Hypertension
Open Social Dancing
→

Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 24

Practice	How sure	Effect size	Own trials	What worked in trials
Cardio	CertaintyHighSourceMeta-analysis	Small effect	10 trials or pooled analyses	25–40 min · 1.1–3.2×/week · 2–18 weeks
Tai Chi	CertaintyMediumSourceRCT	Moderate effect	9 trials or pooled analyses	60 min · 2–3.5×/week · 12–18 weeks
Acupuncture	CertaintyMediumSourceRCT	Moderate effect	2 trials or pooled analyses
Qigong	CertaintyMediumSourceRCT	Moderate effect	2 trials or pooled analyses	60 min · 3–4.2×/week · 12–16 weeks
Fasting	CertaintyMediumSourceMeta-analysis	Trivial effect	21 trials or pooled analyses	2–7×/week · 4–16 weeks
Yoga	CertaintyMediumSourceRCT		13 trials or pooled analyses	2.5–4×/week · 1.4–14 weeks
Brisk Walking	CertaintyMediumSourceClinical		5 trials or pooled analyses	30–40 min · 3–4×/week · 8–12 weeks
Hatha Yoga	CertaintyMediumSourceRCT		5 trials or pooled analyses	60 min · 2–3.5×/week · 8–21 weeks
Pilates	CertaintyMediumSourceRCT		4 trials or pooled analyses	50 min · 2–2.5×/week · 8–10 weeks
Dance	CertaintyMediumSourceRCT		2 trials or pooled analyses	2.5–3.5×/week · 14–16 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Cholesterol level reduction refers to a change in measured blood lipids, including total cholesterol, LDL cholesterol, and triglycerides. Some findings also measure HDL cholesterol, which may move upward rather than downward. This is a laboratory-measured outcome, not a symptom or sensation, and changes in one marker do not necessarily mean that every cholesterol-related marker changes in the same direction. Examples studied for this outcome include Vitamin B3 (Niacin), Swimming, Berberine, and Spirulina.

How interventions help

Interventions studied for cholesterol level reduction do not all affect the same lipid measures. Across the evidence, some approaches were associated with lower LDL cholesterol and triglycerides, while others also raised HDL cholesterol. Dietary Fiber (Prebiotics) and Black Seed Oil, for example, were associated with lower LDL cholesterol and triglycerides without a change in HDL cholesterol. This makes the specific marker being measured important when interpreting an overall “cholesterol” result.

The time required before changes were measured varied. Berberine and Taurine had findings categorized as beginning within days, while Saffron Extract was categorized as taking weeks. Retesting commonly occurred after several weeks to months: Berberine was studied for 16 weeks, Spirulina for 6 months, and Milk Thistle (Silymarin) across 45 days to 2 years. Studied amounts also differed substantially, from 100 mg/day for Saffron Extract to 3–21 g/day for Dietary Fiber (Prebiotics); Berberine was studied at 0.5 g three times daily.

Swimming and movement-based practices represent a different type of intervention from supplements. Yoga and Tai Chi were studied in people with mixed or clinical health status, and their findings were not uniform across studies. Spirulina was the intervention for which persistence after stopping was recorded, with effects lasting weeks. These differences mean that the type of lipid measured, the duration of use or practice, and the population studied all matter when comparing interventions.

Choosing guidance

Choose among these options by matching the evidence to your goal, timeframe, and confidence in human applicability. The listed outcomes cover different lipid markers, so first consider whether your priority is LDL cholesterol, triglycerides, HDL cholesterol, or total cholesterol rather than treating all entries as interchangeable.

For a choice grounded in human research, focus on options studied in people, particularly those evaluated in randomized controlled trials or meta-analyses. Vitamin B3 (Niacin), Swimming, Berberine, Spirulina, and Dietary Fiber (Prebiotics) have human evidence and were assessed across more than a single study. Other options have human findings from smaller or more limited evidence bases, while entries supported mainly by animal studies, theoretical evidence, reviews without human confirmation, or anecdotal reports are less directly applicable to people.

Time commitment also differs. Some options have reported onset in days, while others were assessed over weeks or months. A short reported onset does not necessarily mean that a change will be clear immediately, and several studies measured cholesterol after longer follow-up. Options requiring daily use may be less suitable for someone unlikely to maintain that routine, whereas exercise-based choices may depend more on sustained participation.

Study disagreement is important when comparing options. Yoga, Tai Chi, Garlic, Omega-3, Curcumin, Resveratrol, Vitamin E, Magnesium, and several other entries have conflicting evidence, meaning results were not fully consistent across studies. These may be less predictable than options without reported disagreement, even when human studies exist. Also consider whether the participants were generally described as having unspecified health status, a clinical condition, or mixed conditions, since that affects how closely the findings may apply to a particular situation.