To lower high cholesterol, focus on a combination of lifestyle changes, dietary adjustments, and, if needed, medication:

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. Physical activity helps raise HDL ("good") cholesterol and lowers LDL ("bad") cholesterol

• Quit smoking: Stopping smoking improves HDL cholesterol quickly and reduces heart disease risk

• Maintain a healthy weight: Losing excess weight can lower LDL cholesterol and improve overall heart health

• Limit alcohol: Drink in moderation-up to one drink per day for women and men over 65, and up to two drinks per day for men 65 and younger

Dietary Changes

• Reduce saturated and trans fats: Cut down on fatty meats, butter, cream, hard cheeses, cakes, biscuits, and foods with coconut or palm oil. Replace these with healthier fats like olive oil, canola oil, and other vegetable oils

• Eat more soluble fiber: Foods like oats, barley, beans, eggplant, okra, fruits (apples, grapes, citrus), vegetables, legumes, whole grains, nuts, and seeds help lower LDL cholesterol by reducing absorption in the intestines

• Include fatty fish: Eating oily fish like salmon and mackerel two to three times a week provides omega-3 fatty acids that lower triglycerides and protect heart health

• Consider foods fortified with plant sterols and stanols: These substances block cholesterol absorption and can reduce LDL cholesterol by about 10%

Additional Tips

• Manage stress and get enough sleep: Chronic stress can raise LDL cholesterol, while 7 to 9 hours of quality sleep can lower it

• If lifestyle changes are insufficient, medications may be necessary: Always follow your doctor's advice regarding cholesterol-lowering drugs, and continue healthy habits alongside medication

By combining these strategies, you can effectively lower high cholesterol and reduce your risk of heart disease.