10 Tips to Lower Cholesterol With Your Diet

Controlling cholesterol levels through food is very important for heart health. Here are ten tips on how to change your food to lower your cholesterol:

1. Choose Heart-Healthy Fats

Choose unsaturated fats from avocados, nuts, seeds, and olive oil. Limit red meat and full-fat dairy saturated fats.

2. Increase Omega-3 Fatty Acids

For omega-3s, eat salmon, mackerel, and sardines or take supplements. Flaxseeds and walnuts provide plant-based omega-3s.

3. Eat More Soluble Fiber

Soluble fiber-rich foods include oats, lentils, apples, and barley. Soluble fibre lowers LDL ("bad") cholesterol.

4. Limit Dietary Cholesterol

Eat less egg yolks, organ meats, and high-fat dairy to lower cholesterol.

5. Add Plant Sterols and Stanols

Some margarines, orange juice, and yoghurt contain plant sterols and stanols, which reduce LDL cholesterol.

6. Include Fruits and Vegetables

Consume a range of colourful fruits and vegetables daily for heart-healthy antioxidants, vitamins, and minerals.

7. Choose Whole Grains

Choose brown rice, quinoa, whole wheat, and oats over processed grains. Whole grains are high in fibre and lower cholesterol.

8. Limit Added Sugars and Processed Foods

Avoid sugary drinks, processed snacks, and foods with added sugars and bad fats, which can raise cholesterol.

9. Watch Portion Sizes

To avoid overeating, especially calorie-dense foods that affect cholesterol and health, watch portion sizes.

10. Stay Hydrated and Be Active

Drink lots of water and exercise daily. Exercise boosts HDL ("good") cholesterol and cardiovascular health.

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