To assist in reducing the level of low-density lipoprotein (LDL) in your blood, it is necessary to avoid saturated fats in your diet, exercise on a regular basis, and engage in other good habits. Lipoproteins help transport cholesterol, fat, and fat-soluble vitamins through your bloodstream.
There are two primary lipoproteins:
Low-Density Lipoprotein (LDL):
Often referred to as “bad” cholesterol, high levels of LDL can lead to cholesterol buildup in the walls of your blood vessels. This buildup can cause clogged arteries, which increases the risk of heart attacks.
High-Density Lipoprotein (HDL):
Known as “good” cholesterol, HDL helps remove cholesterol from your blood vessel walls, preventing the issues caused by LDL buildup.
Your liver synthesizes all the cholesterol your body needs, but several factors can affect cholesterol levels, such as your history of smoking, physical activity, and alcohol consumption.
Here are 10 ways you can help improve your cholesterol levels:
- Eat more Monounsaturated Fats
While others recommend a low-fat diet for weight reduction, evidence does not entirely support it in reducing blood cholesterol. A monounsaturated fat-based diet, like the Mediterranean diet, however, does possess a great deal of evidence to indicate that it decreases LDL and elevates HDL. Some quality sources include:
- Olive oil
- Nuts (almonds, cashews, pecans)
- Canola oil
- Avocados
- Nut butters
- Olives
- Prioritize Polyunsaturated Fats, especially Omega-3s
Studies prove that polyunsaturated fats will reduce LDL cholesterol and heart disease risk. Polyunsaturated fats will also reduce the risk of metabolic syndrome and type 2 diabetes. Omega-3 fatty acids, a type of polyunsaturated fat found in fatty fish and fish oil supplements, are especially cardiovascular healthy. Foods rich in omega-3s are:
- Salmon
- Mackerel
- Herring
- Deep-sea tuna (like bluefin or albacore)
- Shellfish (such as shrimp, to a lesser extent)
- Limit Trans Fats
Trans fats are unsaturated fats that have been altered through a process called hydrogenation, making them more stable. Unfortunately, your body metabolizes trans fats in a different way, which can raise LDL and lower HDL. Some foods that usually contain trans fats are:
- Margarine and shortening
- Pastries and other baked desserts
- Some microwave popcorn
- Fried fast food
- Some pizzas
- Non-dairy coffee creamer
- Eat Soluble Fiber
Dietary fiber, found in plant foods and whole grains, may reduce LDL cholesterol and also prevent heart disease. Oat cereals are among the richest sources of soluble fiber. Other fine sources include:
- Beans and lentils
- Brussels sprouts
- Fruits
- Peas
- Flaxseeds
- Exercise Regularly
Exercise is a win for your heart. It keeps you fit, avoids obesity, and reduces LDL and increases HDL. A minimum of 150 minutes of moderate aerobic exercise per week is recommended by the American Heart Association (AHA) to lower cholesterol. Inclusion of strength training in your workout can be even better. - Be at a Healthy Weight
Being overweight may raise your levels of cholesterol. Weight loss, if required, might reduce LDL and boost HDL. If you’re trying to lose weight, working with a doctor to determine a healthy, sustainable diet and exercise plan is a great place to start. - Don’t Smoke
Smoking harms heart health in many ways, such as:
- Raising LDL
- Lowering HDL
- Raising cholesterol plaque in arteries
- Affecting the absorption and transport of cholesterol
Stopping smoking, if you can, can reverse these effects. A health professional can help you come up with a quit plan.
- Drink Alcohol in Moderation
The consumption of alcohol in supporting heart health is a debatable topic. Moderate drinking might raise HDL and lower the risk of cardiovascular disease based on some studies. The CDC and AHA do not recommend drinking alcohol to support heart health, however, as there is no solid evidence of alcohol helping cholesterol. If you do drink alcohol, both organizations suggest limiting intake to two for males or one for females per day. - Consider Plant Sterols and Stanols
Plant sterols and stanols are plant versions of cholesterol and may help control cholesterol. Studies show that 1.5–3 grams daily of plant sterols or stanols reduce LDL by about 7.5–12%. They occur naturally in small quantities in vegetable oils or are fortified into some oils and butter substitutes. - Take Supplements
Some supplements lower cholesterol and promote heart health:
- Fish oil, rich in the omega-3 fatty acids DHA and EPA, may lower triglycerides but might raise LDL in some individuals.
- Psyllium, a soluble fiber, may also lower cholesterol levels.
- Coenzyme Q10, which helps cells produce energy, may be able to contribute to cholesterol regulation, but research is still ongoing.
Before taking any supplement, make sure to consult a health care provider.
Frequently Asked Questions
What reduces cholesterol quickly?
To lower cholesterol within approximately 30 days, follow these lifestyle changes:
- Avoiding alcohol if you drink
- Quitting smoking
- Exercising regularly
- Maintaining a balanced diet
You can also take supplements, but consult your health care provider first.
What are 5 foods that reduce cholesterol?
Although dietary cholesterol has a limited effect on blood cholesterol, there are certain foods high in soluble fiber, omega-3 fatty acids, or monounsaturated fats that have the ability to decrease cholesterol levels, including:
- Fatty fish like salmon, mackerel, and herring
- Oatmeal and oat cereals
- Olive oil and canola oil
- Leafy greens such as Brussels sprouts
- Nuts such as almonds and walnuts
What are 5 signs of high cholesterol?
High cholesterol may not have symptoms, but some of the following could indicate high cholesterol:
- High blood pressure
- Swelling around knuckles, knees, or the back of the ankle (tendon xanthomata)
- Small yellow growths near the eyes (xanthelasmas)
- White ring around the iris of the eye (corneal arcus)
- Stroke or heart attack
Do eggs raise cholesterol?
Yes, eggs contain cholesterol, but when you consume eggs, it doesn’t necessarily raise the level of blood cholesterol. Eggs can still be part of a healthy diet, but if you have a risk of heart disease, you might reduce the amount of eggs that you have per week.
Takeaway
Cholesterol is necessary for the body, yet out of balance, it can form plugged-up arteries and heart disease. Dietary changes, exercise, and weight loss are the first line of action for cholesterol control. Emphasize raising “good” HDL and lowering “bad” LDL, and see your healthcare provider for a plan specific to you.