To lower LDL cholesterol, the "bad" cholesterol that can increase heart disease risk, key strategies include dietary changes, exercise, and lifestyle adjustments.
Dietary Changes
- Increase intake of soluble fiber from foods like oats, beans, barley, fruits (apples, citrus), vegetables (eggplant, okra), and whole grains; soluble fiber binds cholesterol and removes it from the body.
- Eat fatty fish rich in omega-3s (salmon, mackerel) and use healthy oils (canola, olive, sunflower) instead of butter or lard.
- Add nuts (almonds, walnuts) and foods fortified with plant sterols and stanols to block cholesterol absorption.
- Reduce foods high in saturated fats (red meat, full-fat dairy, butter, lard, palm oil) and eliminate trans fats (found in some processed foods).
- Incorporate soy products and consider fiber supplements like psyllium if needed.
Lifestyle Changes
- Exercise regularly (at least 150 minutes a week) with activities like walking, swimming, and cycling to raise good HDL cholesterol and lower LDL.
- Quit smoking as it raises LDL and increases cardiovascular risks.
- Limit alcohol intake to recommended levels.
- Lose excess weight by making small sustainable changes in diet and activity.
These combined steps can help lower LDL cholesterol significantly and improve heart health.
