To lower LDL ("bad") cholesterol, focus on a combination of dietary changes, lifestyle habits, and, if needed, medical advice. Key strategies include:
Dietary Changes
- Eat more soluble fiber: Foods high in soluble fiber help reduce LDL by binding cholesterol in the digestive system. Include oats, barley, beans, lentils, fruits (like apples, grapes, citrus), vegetables, nuts, and seeds in your diet
- Choose healthy fats: Replace saturated and trans fats with unsaturated fats. Use vegetable oils (olive, canola, sunflower), eat fatty fish (salmon, mackerel, sardines) rich in omega-3 fatty acids, and include avocados and nuts
- Limit saturated and trans fats: Cut down on fatty meats, butter, cream, hard cheeses, processed foods, cakes, biscuits, and foods containing palm or coconut oil
- Incorporate plant sterols and stanols: These naturally occurring substances found in fortified foods or supplements block cholesterol absorption and can lower LDL by about 10%
- Eat soy products: Moderate consumption of soy protein (tofu, soy milk) can modestly reduce LDL cholesterol
Lifestyle Habits
- Exercise regularly: Physical activity helps improve cholesterol levels by raising HDL (good cholesterol) and lowering LDL
- Avoid tobacco: Smoking and vaping negatively impact cholesterol and heart health
- Maintain a healthy weight: Losing excess weight can improve cholesterol levels.
- Limit alcohol intake: Excessive alcohol can raise cholesterol and triglycerides
When Lifestyle Changes Aren't Enough
If lifestyle and dietary changes do not sufficiently lower LDL cholesterol, consult a healthcare provider. They may recommend medications to help manage cholesterol levels
. By adopting a heart-healthy eating pattern rich in whole grains, fruits, vegetables, healthy fats, and fiber, combined with regular exercise and avoiding tobacco, you can effectively lower your LDL cholesterol and reduce your risk of heart disease
