To reduce bad cholesterol (LDL cholesterol), consider the following effective strategies:
Dietary Changes
- Reduce saturated and trans fats: Limit intake of red meat, butter, cream, hard cheese, and fried foods. Avoid foods with coconut oil and palm oil
- Increase healthy fats: Use unsaturated fats such as olive oil, rapeseed oil, canola oil, and eat nuts, seeds, avocado, and oily fish like salmon and mackerel
- Eat more soluble fiber: Foods high in soluble fiber, such as oats, barley, beans, lentils, fruits (apples, citrus), and vegetables, help lower LDL by reducing cholesterol absorption in the gut
- Include plant sterols and stanols: These substances, found in fortified foods and some plant-based foods, block cholesterol absorption and can lower LDL by about 10%
- Consume fatty fish regularly: Omega-3 fatty acids in fish reduce triglycerides and protect heart health
- Choose whole grains: Brown rice, wholegrain breads, and wholewheat pasta support cholesterol reduction
Lifestyle Modifications
- 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 to raise good cholesterol (HDL) and lower bad cholesterol
- Quit smoking: Smoking lowers HDL cholesterol and increases heart disease risk; quitting improves cholesterol levels quickly
- Maintain a healthy weight: Losing excess weight helps lower LDL cholesterol
- Limit alcohol intake: Moderate consumption may raise HDL but excessive drinking increases health risks; keep within recommended limits
Additional Notes
- If lifestyle changes are insufficient, doctors may prescribe cholesterol-lowering medications, which work best alongside these healthy habits
By combining these dietary and lifestyle changes, you can effectively reduce bad cholesterol and improve heart health.
