To lower cholesterol, key effective steps include dietary changes, increased physical activity, quitting smoking, and managing weight.
Dietary Changes
- Eat foods high in soluble fiber such as oats, beans, fruits (apples, pears, citrus), vegetables, and legumes. Soluble fiber helps reduce cholesterol absorption in the bloodstream.
- Choose heart-healthy fats by replacing saturated fats found in red meat, butter, cream, and fatty cheese with unsaturated fats from sources like olive oil, canola oil, nuts, seeds, and fatty fish like salmon.
- Include foods fortified with plant sterols and stanols, which help block cholesterol absorption.
- Limit or avoid trans fats found in some processed and fried foods.
- Eat fatty fish rich in omega-3 fatty acids two to three times a week to help lower LDL cholesterol and triglycerides.
- Incorporate soy protein from soy milk or tofu, which has a modest cholesterol-lowering effect.
- Reduce intake of sugary foods and refined carbohydrates.
Physical Activity
- Engage in at least 150 minutes of moderate aerobic exercise weekly, such as brisk walking, swimming, or cycling. Exercise helps raise "good" HDL cholesterol and lower LDL cholesterol.
Other Lifestyle Changes
- Quit smoking, as smoking raises cholesterol and increases heart disease risk.
- Maintain a healthy weight, as losing even a small amount of weight can lower cholesterol.
- Limit alcohol intake to moderate levels (e.g., no more than 14 units per week).
These combined measures have been shown to effectively lower LDL ("bad") cholesterol, raise HDL ("good") cholesterol, and improve heart health overall.
