To lower your cholesterol, you can adopt several effective lifestyle changes focused on diet, physical activity, and habits:
Dietary Changes
- Reduce saturated and trans fats: Limit intake of fatty meats, butter, lard, cream, hard cheeses, cakes, and biscuits. Replace these with healthier fats such as olive oil, rapeseed oil, and spreads made from these oils
- Increase soluble fiber: Foods like oats, barley, beans, eggplant, okra, fruits (apples, grapes, strawberries, citrus), vegetables, legumes, and whole grains help reduce LDL ("bad") cholesterol by binding it in the digestive system and preventing absorption
- Eat more unsaturated fats: Include nuts, seeds, and fatty fish (e.g., salmon, mackerel) rich in omega-3 fatty acids, which help lower LDL cholesterol and triglycerides
- Limit cholesterol intake: Reduce foods high in dietary cholesterol and sugar, as these contribute to your body's cholesterol production
- Consider foods fortified with plant sterols and stanols: These substances block cholesterol absorption and can lower LDL cholesterol by about 10%
Physical Activity
- Engage in at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling. Exercise raises HDL ("good") cholesterol and helps lower LDL cholesterol
Other Lifestyle Factors
- Quit smoking: Smoking lowers HDL cholesterol and increases heart disease risk; quitting improves cholesterol levels and artery health
- Moderate alcohol consumption: Limit alcohol intake to moderate levels if you drink, as excessive alcohol can raise blood pressure and harm heart health
When Lifestyle Changes Aren't Enough
If lifestyle changes alone do not sufficiently lower cholesterol, your doctor may recommend medications. Continuing healthy habits can enhance the effectiveness of these medications and help keep doses lower
. In summary, lowering cholesterol involves a combination of eating a heart- healthy diet rich in fiber and unsaturated fats, regular exercise, quitting smoking, and moderating alcohol. These steps improve your cholesterol profile and reduce cardiovascular risk
