Limiting saturated fat in your diet, along with getting regular exercise and engaging in other healthful practices, can help reduce the amount of low-density lipoprotein (LDL) in your blood.
There are two types:
Low-density lipoprotein (LDL): High levels of LDL, or “bad” cholesterol, can cause cholesterol deposits in the walls of blood vessels. This could lead to clogged arteries and an increased risk of heart attacks.
High-density lipoprotein (HDL): HDL, or “good” cholesterol, helps transport cholesterol away from the walls of blood vessels. For this reason, it helps prevent the conditions mentioned above.
Your liver produces as much cholesterol as your body needs. However, several factors can influence these levels, including:
- your family history
- if you smoke
- a sedentary lifestyle
- excessive consumption of alcohol
This article discusses 10 ways to help improve cholesterol levels.
1. Focus on monounsaturated fats:
Some people recommend an overall low-fat diet for weight loss, but experts say research is mixed on its effectiveness in managing blood cholesterol.
On the other hand, there is substantial proof that a diet rich in monounsaturated fats, like the Mediterranean diet, helps raise levels of good HDL and lower levels of dangerous LDL.
The following are excellent providers of monounsaturated fats:
- olive oil
- nuts, such as almonds, cashews and pecans
- canola oil
- avocado
- nut butters
- olives
2. Prioritize polyunsaturated fats, especially omega-3s:
Polyunsaturated fats lower LDL cholesterol and lower the risk of heart disease, according to 2018 research.
Additionally, polyunsaturated fats may lower the risk of type 2 diabetes and metabolic syndrome.
Omega-3 fatty acids are a type of polyunsaturated fat that is particularly heart-healthy. They are found in fatty seafood and fish oil supplements, such as:
- salmon
- mackerel
- herring
- deep-sea tuna such as bluefin tuna or albacore tuna
- shellfish (to a lesser extent), including shrimp
3. Limit trans fats:
Trans fats are unsaturated fats that have undergone hydrogenation, a modification process. Vegetable oils’ unsaturated fats become more stable as a result.
Trans fats are metabolized by the body differently than other fats, and not in a positive way. Trans fats lower good HDL while raising total and LDL cholesterol.
Foods that commonly contain trans fats include:
- margarine and shortening
- pastries and other baked goods
- some microwave-safe popcorn
- fried fast food
- some pizzas
- non-dairy coffee creamer
4. Eat soluble fiber:
One kind of fiber that is prevalent in plants and whole grains is called soluble fiber. Making whole grains a priority may have a protective effect against cardiovascular disease and help lower LDL cholesterol levels.
The following are a few of the top sources of soluble fiber:
- oat cereal
- beans and lentils
- Brussels sprouts
- fruit
- peas
- flax seed
5. Exercise:
Exercise is beneficial for heart health. It not only lowers bad LDL and raises good HDL, but it also increases fitness and helps prevent obesity.
The American Heart Association (AHA), a reliable source, suggests that 150 minutes a week of moderate aerobic exercise is sufficient to reduce cholesterol.
Regular strength training along with aerobic exercise can provide even more benefits.
6. Maintain a healthy-for-you weight:
Obesity or being overweight can raise your chance of getting high cholesterol. Losing weight, if you are overweight, can help lower cholesterol levels.
Overall, weight loss has a dual benefit on cholesterol by decreasing harmful LDL and increasing beneficial HDL. To find a nutrient-dense diet and long-term weight management strategy that work for you, think about consulting a doctor.
7. Avoid smoking:
Heart disease risk is increased by tobacco use in a number of ways, including:
- increase in LDL
- decrease in HDL
- increased accumulation of cholesterol in the arteries
- which influence the transport and absorption of cholesterol
Quitting smoking, if possible, can help reverse these harmful effects. A doctor can help you create the smoking cessation plan that’s right for you.
8. Consume alcohol in moderation:
It is debatable whether alcohol has any heart-protective properties. According to a 2020 review of studies, some research indicates that, when consumed in moderation, alcoholic beverages can increase good HDL cholesterol and reduce the risk of heart disease.
The American Heart Association (AHA) and the Centers for Disease Control and Prevention (CDC) disagree. The American Heart Association does not advise consuming wine or any other alcoholic beverage in order to reduce cholesterol or strengthen heart health. According to these organizations, there is no reliable research that connects drinking to better heart health.
If you drink, the CDC suggests having only two drinks a day for men or one drink a day for women on days you drink.
9. Consider plant sterols and stanols
Numerous supplement kinds appear promising in the management of cholesterol. Plant-based sterols and stanols are similar to cholesterol. Because they resemble cholesterol, they are absorbed by the body like cholesterol.
According to 2018 research, clinical studies show that daily intake of 1.5–3 grams of plant sterols or stanols can reduce LDL concentrations by 7.5–12%.
Small amounts of plant stanols and sterols occur naturally in vegetable oils and are added to some oils and butter substitutes.
Frequent Asked Questions:
What reduces cholesterol quickly?
Several lifestyle changes can help you reduce cholesterol within 30 days, including:
- Limit your alcohol intake, if you drink
- quit smoking, if you smoke
- exercise regularly
- follow a balanced diet
You might also want to think about consuming particular kinds of supplements. However, consult a medical professional before beginning or altering your supplementation schedule.
What are the 5 foods that can lower cholesterol?
Although food companies often advertise products as low in cholesterol, 2018 research shows that dietary cholesterol has only a small influence on the amount of cholesterol in the body.
That said, some foods rich in soluble fiber, omega-3 fatty acids, or monounsaturated fats can help lower cholesterol, including:
- fatty fish, like herring, mackerel, and salmon
- oatmeal and oat cereal
- Certain oils, like canola and olive oils
- vegetables, such as Brussels sprouts
- dried fruit, such as almonds and walnuts
What are the 5 signs of high cholesterol?
Typically, there are no symptoms of high cholesterol. However, signs or symptoms of high cholesterol may include:
- hypertension
- areas of swelling around the knuckles, knees, or back of the ankle (tendon xanthomas)
- small yellow bumps near the corner of the eyes (xanthelasmata)
- corneal arch, a white ring around the iris of the eye
- stroke or heart attack
Do eggs increase cholesterol?
Eggs contain cholesterol, but managing cholesterol isn’t just about the cholesterol in the food you eat. Eating foods high in cholesterol may not increase blood cholesterol levels. Eggs can be part of a healthy and balanced diet. However, if you are at risk for cardiovascular disease, you may want to limit the number of eggs you eat each week.
Take Away:
Cholesterol has important functions in the body but can cause artery blockages and heart disease if not well managed.
If cholesterol is imbalanced, lifestyle interventions are the first line of treatment.
Unsaturated fats, soluble fiber and plant sterols or stanols can increase “good” HDL and decrease “bad” LDL. Exercise and weight loss can also help.