How to lower cholesterol

Lowering cholesterol involves a mix of lifestyle changes and, if necessary, medications. Here are some key strategies:

1. Improve Your Diet

• Reduce saturated fats – Found in red meat, full-fat dairy, and fried foods.
• Eliminate trans fats – Often in processed snacks, baked goods, and margarine.
• Eat more fiber – Foods like oats, beans, lentils, fruits, and vegetables help lower LDL (“bad”) cholesterol.
• Add healthy fats – Avocados, nuts, and olive oil contain heart-friendly unsaturated fats.
• Increase omega-3 fatty acids – Found in fatty fish (salmon, mackerel) and flaxseeds.

2. Exercise Regularly

• Aim for 30–60 minutes of moderate exercise most days (walking, jogging, cycling, swimming).
• Exercise helps raise HDL (“good”) cholesterol and lower LDL.

3. Lose Excess Weight

• Even losing 5–10% of body weight can improve cholesterol levels.
• Focus on portion control and avoiding sugary drinks.

4. Quit Smoking

• Smoking lowers HDL and damages blood vessels, making cholesterol problems worse.
• Quitting improves heart health almost immediately.

5. Limit Alcohol Intake

• Moderate drinking (one drink per day for women, two for men) may help, but excessive drinking raises cholesterol and blood pressure.

6. Consider Medication (if needed)

• If lifestyle changes aren’t enough, doctors may prescribe statins or other cholesterol-lowering medications.