To reduce LDL cholesterol, the following approaches are effective:
Dietary Changes
- Eat heart-healthy foods such as oats, barley, beans, fruits (apples, grapes, strawberries, citrus), vegetables (eggplant, okra), nuts, and fatty fish rich in omega-3s. These foods provide soluble fiber, healthy fats, and plant sterols/stanols that lower LDL by reducing cholesterol absorption or directly lowering it.
- Reduce intake of saturated fats found in red meat, full-fat dairy, butter, and trans fats found in some margarines, baked goods, and processed snacks.
- Replace saturated fats with unsaturated fats from vegetable oils (canola, olive, sunflower), nuts, seeds, and avocados.
Lifestyle Modifications
- Exercise regularly, aiming for at least 150 minutes of moderate activity weekly to help raise good HDL cholesterol and improve overall heart health.
- Quit smoking to improve HDL cholesterol and reduce heart disease risk rapidly after quitting.
- Maintain a healthy weight through diet and activity; losing excess weight can lower LDL cholesterol.
- Limit alcohol consumption to moderate levels to support cholesterol management.
Supplements and Other Tips
- Consider fiber supplements like psyllium if dietary fiber intake is insufficient.
- Some foods and supplements fortified with plant sterols and stanols can block cholesterol absorption and lower LDL by about 10%.
These combined dietary and lifestyle changes can effectively reduce LDL cholesterol and improve heart health.
