To lower your cholesterol, focus on a combination of lifestyle and dietary changes:
Dietary Changes
- Reduce saturated and trans fats: Cut down on fatty foods like butter, lard, cream, fatty meats, cakes, and biscuits. Avoid foods with coconut or palm oil
- Increase healthy fats: Use unsaturated fats found in vegetable oils (olive, rapeseed, sunflower), nuts, seeds, avocado, and oily fish like salmon and mackerel
- Eat more fiber-rich foods: Soluble fiber helps lower LDL ("bad") cholesterol by reducing absorption. Include oats, barley, beans, lentils, fruits (apples, grapes, citrus), vegetables, whole grains, nuts, and seeds
- Include cholesterol-lowering foods: Foods fortified with plant sterols and stanols, soy products, and fatty fish rich in omega-3s can help reduce LDL cholesterol
- Limit sugary drinks and snacks: Replace sugary beverages with water and choose low-fat sweets if needed
Physical Activity
- Engage in moderate aerobic exercise for at least 30 minutes five times a week or vigorous activity for 20 minutes three times a week. Even short intervals of activity throughout the day help
- Incorporate more daily movement, like taking stairs, walking during breaks, or standing activities
Other Lifestyle Factors
- Quit smoking: Quitting raises HDL ("good") cholesterol and improves heart health quickly
- Limit alcohol intake: Moderate alcohol consumption may raise HDL but should be limited to one drink per day for women and older men, two for younger men
- Maintain a healthy weight: Losing excess weight can lower LDL and raise HDL cholesterol
- Manage stress and get quality sleep: Both can influence cholesterol levels positively when addressed
Medication
If lifestyle changes are insufficient, your doctor may prescribe cholesterol- lowering medications. These should be taken as directed alongside continuing healthy habits
. By combining these approaches, you can effectively lower your cholesterol and reduce your risk of heart disease
