To lower cholesterol effectively, a combination of lifestyle and dietary changes is recommended:
Dietary Changes
- Reduce saturated and trans fats: Limit intake of red meat, butter, lard, cream, hard cheese, and fried foods. Replace with healthier fats such as those found in olive oil, canola oil, rapeseed oil, and spreads made from these oils
- Increase intake of unsaturated fats: Eat more nuts, seeds, avocado, oily fish (like salmon and mackerel), and use vegetable oils instead of butter or lard
- Eat more soluble fiber: Foods like oats, barley, beans, eggplant, okra, fruits (apples, grapes, strawberries, citrus), and whole grains help reduce LDL cholesterol by binding cholesterol in the digestive system and removing it from the body
- Include plant sterols and stanols: These substances, found in fortified foods like margarine and orange juice, block cholesterol absorption and can lower LDL by about 10%
- Choose lean protein sources: Replace fatty meats with fish, poultry without skin, or plant-based proteins such as lentils, soy, and Quorn
- Limit sugary foods and beverages: Replace sugary drinks with water and choose low-fat sweets like sherbet or jelly beans
Physical Activity
- Engage in at least 30 minutes of moderate exercise five times a week or 20 minutes of vigorous aerobic activity three times a week. Activities like brisk walking, swimming, cycling, or yard work can raise HDL ("good") cholesterol and help with weight loss
Other Lifestyle Changes
- Quit smoking: Smoking lowers HDL cholesterol and increases heart disease risk. Quitting improves HDL levels and artery function quickly
- Moderate alcohol consumption: If you drink, limit to one drink per day for women and older men, and up to two drinks for younger men
- Maintain a healthy weight: Losing excess pounds helps reduce cholesterol levels
- Get enough sleep: Aim for 7 to 9 hours of quality sleep per night to lower LDL and total cholesterol
If lifestyle changes are insufficient, doctors may prescribe cholesterol- lowering medications, which work best when combined with these healthy habits
. In summary, lowering cholesterol involves eating a heart-healthy diet rich in fiber and unsaturated fats, exercising regularly, quitting smoking, moderating alcohol intake, and maintaining a healthy weight and sleep routine
