10 ways to lower your cholesterol levels

Jan 26, 2025

TOI Lifestyle Desk

Lowering cholesterol is crucial for maintaining heart health

Lowering cholesterol is crucial for maintaining heart health. By adopting a heart-healthy lifestyle, including a balanced diet, regular exercise, and other smart habits, you can effectively manage your cholesterol levels.

Eat a heart-healthy diet

Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid trans fats and limit saturated fats found in red meat and processed foods.

Avoid processed foods

Many packaged and processed foods contain trans fats, which can raise your LDL cholesterol levels. Opt for whole foods and home-cooked meals instead.

Incorporate omega-3 Fatty acids

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can lower LDL cholesterol and reduce the risk of heart disease.

Quit smoking

Smoking lowers your HDL cholesterol levels and damages blood vessels. Quitting smoking can improve your HDL levels and overall heart health.

Limit alcohol intake

Excessive alcohol consumption can lead to higher cholesterol levels and weight gain. Limiting or eliminating alcohol can help maintain a healthy cholesterol balance.

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Exercise regularly

Engaging in physical activity for at least 30 minutes most days of the week can help raise your HDL (good cholesterol) while lowering your LDL (bad cholesterol).

Increase Soluble Fiber Intake

Foods like oats, beans, lentils, fruits, and vegetables are high in soluble fibre, which can help reduce cholesterol by binding to it and removing it from the body.

Include healthy fats

Replace unhealthy fats with healthy fats like those found in avocados, nuts, seeds, and olive oil. These fats can help improve your cholesterol profile.

Maintain a healthy weight

Losing even a small amount of weight can help lower your LDL cholesterol and improve your heart health by reducing overall cholesterol levels.

Take medication as prescribed

If lifestyle changes alone aren’t enough, your doctor may recommend cholesterol-lowering medications like statins or others to help manage your cholesterol levels effectively. Always follow your doctor’s advice.

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