09/18/2025
Here are 5 practical tips to help lower cholesterol:
Choose heart-healthy fats 🥑
1. Limit saturated fats (found in red meat, full-fat dairy, fried foods) and avoid trans fats (processed snacks, margarine).
Replace with healthier fats like olive oil, avocados, nuts, and fatty fish (salmon, mackerel).
2. Increase fiber intake 🌾
Soluble fiber helps reduce LDL (“bad”) cholesterol by binding it in the digestive tract.
Great sources: oats, beans, lentils, apples, pears, and flaxseed.
3. Eat more plant-based foods 🥦
Vegetables, fruits, whole grains, and legumes support healthy cholesterol levels.
Plant sterols/stanols (found in fortified foods like spreads and juices) can also help lower LDL.
4. Stay active 🚶♂️
Aim for at least 150 minutes of moderate exercise weekly (e.g., brisk walking, cycling, swimming).
Regular activity can raise HDL (“good”) cholesterol and lower LDL.
5. Limit alcohol and quit smoking 🚭🍷
Smoking lowers HDL and damages blood vessels.
Too much alcohol raises triglycerides and cholesterol—limit to moderate levels (or avoid altogether).
If your cholesterol remains high despite lifestyle changes, check with your doctor—sometimes medications (like statins) are recommended.
