To lower bad cholesterol (LDL), a combination of dietary changes, increased physical activity, and healthy lifestyle habits is recommended. Key ways to lower bad cholesterol include:
- Eat more soluble fiber-rich foods such as oats, barley, beans, eggplant, okra, apples, and citrus fruits, which help reduce cholesterol absorption in the bloodstream.
- Replace saturated fats (found in red meat, butter, and full-fat dairy) with healthier unsaturated fats from sources like vegetable oils (canola, olive, sunflower), nuts, and fatty fish.
- Include heart-healthy foods such as fatty fish (salmon, mackerel), nuts, and foods fortified with plant sterols and stanols that block cholesterol absorption.
- Exercise regularly (at least 150 minutes a week of moderate activity) to raise good cholesterol (HDL) and lower LDL.
- Avoid trans fats found in processed foods like some margarines, baked goods, and fried foods.
- Quit smoking and limit alcohol intake, as both can worsen cholesterol levels and heart health.
- Maintain a healthy weight with balanced diet and regular physical activity.
These lifestyle changes can substantially improve cholesterol profiles and reduce heart disease risk. For some people, medication may also be needed alongside lifestyle efforts. This advice is supported by health authorities such as Harvard Health, Mayo Clinic, NHS, and the American Heart Association.