To reduce high cholesterol, several effective lifestyle changes and dietary adjustments are recommended:
Lifestyle Changes
- Exercise regularly: Aim for at least 30 minutes of moderate exercise five times a week or 20 minutes of vigorous aerobic activity three times a week. Exercise can raise HDL ("good") cholesterol and help with weight loss
- Quit smoking: Smoking lowers HDL cholesterol and quitting can improve HDL levels quickly, reducing heart disease risk
- Maintain a healthy weight: Losing excess weight helps reduce cholesterol levels and improves overall heart health
- Limit alcohol intake: Moderate alcohol consumption may raise HDL, but excessive drinking can cause serious health problems. Recommended limits are up to one drink per day for women and men over 65, and up to two drinks per day for younger men
Dietary Changes
- Reduce saturated and trans fats: Cut back on fatty meats, butter, cream, hard cheeses, and processed foods containing coconut or palm oil. Replace with healthy fats from olive oil, canola oil, nuts, and seeds
- Increase soluble fiber intake: Foods like oats, barley, fruits (apples, citrus, strawberries), legumes, and vegetables provide soluble fiber that helps lower LDL ("bad") cholesterol by binding it in the digestive system
- Eat fatty fish: Consuming fish rich in omega-3 fatty acids (salmon, mackerel, sardines) two to three times a week can lower LDL and triglycerides
- Choose whole grains and plant sterols: Whole grains like brown rice and whole wheat, and foods fortified with plant sterols and stanols, can reduce cholesterol absorption
- Limit sugary beverages and snacks: Replace sugary drinks with water and choose low-fat or fat-free snacks to help reduce calorie intake and support weight loss
Summary
Adopting a heart-healthy diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins, combined with regular physical activity, smoking cessation, and weight management, is the most effective way to lower high cholesterol. If lifestyle changes are insufficient, medications may be prescribed by a doctor to further manage cholesterol levels
