To control cholesterol effectively, start with these key lifestyle changes:
- Eat heart-healthy foods by limiting saturated fats found in red meat and full-fat dairy, avoiding trans fats (partially hydrogenated oils), and increasing intake of omega-3 fatty acids (salmon, walnuts), soluble fiber (oatmeal, beans, fruits), and whey protein.
- Exercise regularly, aiming for at least 30 minutes most days of the week. Exercise helps raise good HDL cholesterol and can assist with weight loss.
- Quit smoking as it improves your HDL cholesterol level and overall heart health quickly after cessation.
- Lose weight if overweight, even small reductions can lower cholesterol significantly.
- Limit alcohol intake, aiming for no more than 14 units per week and include drink-free days.
- Choose healthier fats such as unsaturated fats from vegetable oils, nuts, seeds, avocados, and oily fish while cutting down on saturated fat and trans fats.
- Eat plenty of fruits, vegetables, whole grains, and legumes to increase fiber intake which helps reduce cholesterol absorption.
- Consider foods fortified with plant sterols and stanols that block cholesterol absorption.
These combined dietary and lifestyle changes are the foundation for controlling cholesterol and reducing the risk of heart disease.
If cholesterol remains high despite lifestyle changes, medications may be needed under a doctor's care. This guidance accurately reflects the latest expert best practices for cholesterol control.
