To lower cholesterol, a combination of dietary changes, physical activity, and lifestyle adjustments is recommended.
Dietary Changes to Lower Cholesterol
- Eat more soluble fiber such as oats, barley, beans, fruits (apples, grapes, citrus), vegetables (eggplant, okra), and legumes, which help reduce cholesterol absorption in the digestive system.
- Incorporate healthy fats by using vegetable oils (canola, sunflower, olive), nuts, and fatty fish (salmon, mackerel) rich in omega-3 fatty acids, which help lower LDL cholesterol.
- Avoid saturated fats and trans fats found in red meat, full-fat dairy, butter, lard, and processed foods like cakes and biscuits.
- Consider foods fortified with plant sterols and stanols , which block cholesterol absorption.
- Include soy products like tofu and soy milk, which modestly lower LDL cholesterol.
Lifestyle Changes
- Exercise regularly : Aim for at least 150 minutes of moderate activity per week such as brisk walking, swimming, or cycling, which can raise HDL (good cholesterol) and lower LDL (bad cholesterol).
- Quit smoking : Stopping smoking improves HDL cholesterol and reduces heart disease risk.
- Maintain a healthy weight : Losing excess weight helps to lower cholesterol levels.
- Limit alcohol intake to no more than 14 units per week and avoid binge drinking.
Adopting these dietary habits and lifestyle changes can effectively lower cholesterol and improve heart health.
