To reduce cholesterol, key strategies include eating heart-healthy foods low in saturated and trans fats, increasing soluble fiber intake, exercising regularly, avoiding smoking, maintaining a healthy weight, and limiting alcohol consumption.
Dietary changes
- Reduce saturated fats found in red meat and full-fat dairy. Eliminate trans fats from processed foods. Use healthier unsaturated fats, such as olive oil, canola oil, and nuts instead of butter or lard.
- Increase soluble fiber from foods like oats, beans, fruits (apples, grapes, citrus), vegetables, and fiber supplements like psyllium.
- Eat fatty fish rich in omega-3s, such as salmon and mackerel, 2-3 times per week to help lower LDL cholesterol.
Lifestyle modifications
- Exercise at least 150 minutes weekly to raise good HDL cholesterol and lower bad LDL cholesterol.
- Quit smoking to quickly improve cholesterol levels and cardiovascular health.
- Maintain a healthy weight, as excess weight raises cholesterol.
- Limit alcohol to recommended amounts (e.g., no more than 14 units per week).
These changes can significantly lower LDL ("bad") cholesterol and improve overall heart health. In some cases, medications may also be necessary, but lifestyle adjustments form the foundation of cholesterol control.
