A cholesterol-lowering diet involves eating a wide variety of plant foods, such as fruits, vegetables, grains, and seeds. Adding a variety of plant foods to the diet helps ensure that the body gets the various nutrients and vitamins it needs to operate properly.
Plant foods are also free of cholesterol, so they will not contribute to cholesterol levels in the body. In addition, plant foods contain nutrients that may reduce other risk factors for heart disease, such as antioxidants and some types of fiber. Plants are the only source of fiber in the diet.
Fiber is an important factor for digestive health, which may also affect other risk factors, such as high cholesterol. Eating more plant foods will naturally increase fiber intake. People who need extra fiber may consider taking a fiber supplement to help them reach their daily needs. Many people get their protein mainly from animal sources. However, it may help for them to include plant protein sources in their diet too. Adding plant-based proteins to the diet can help the body meet its protein needs without adding cholesterol.
Refined and packaged foods tend to have ingredients that make them shelf-stable while also giving them a desirable flavor. These foods often include ingredients that a person should avoid when they are looking to reduce their cholesterol. Among the ingredients to avoid are refined grains, added trans and saturated fats, and added sugars.
Some people may find that making certain changes to their lifestyle helps lower their cholesterol. The AHA note that just minutes of moderate-intensity aerobic exercise per week helps reduce cholesterol and other risk factors, such as high blood pressure.
To achieve this, a person needs to do a minute activity that gets the heart rate up on 5 days of the week. These activities may include:. Smoking affects many aspects of good health. For people with high cholesterol, smoking decreases the levels of beneficial cholesterol in the body. A study published in Biomarker Research found that people who quit smoking had a rapid increase in their HDL cholesterol. This is an important sign of overall cholesterol health.
Reaching or maintaining a moderate weight may also lower disease risk factors in people with obesity. Medications are an important tool for those who have dangerously high cholesterol levels and may be at risk of an event such as heart failure or stroke. Statins are the standard medication for most people. Statin drugs reduce cholesterol and lower the risk of heart attack or stroke from high cholesterol.
Even with medication, it is still important to focus on making dietary and lifestyle changes to lower cholesterol. A person can make a number of dietary and lifestyle changes to help lower their cholesterol as quickly as possible. Another study included 13, adults. Their blood glucose and fasting insulin levels decreased, indicating a decreased risk of type 2 diabetes Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp All polyunsaturated fats are heart-healthy and may reduce the risk of diabetes.
Omega-3 fats are a type of polyunsaturated fat with extra heart benefits. Trans fats are unsaturated fats that have been modified by a process called hydrogenation. This is done to make the unsaturated fats in vegetable oils more stable as an ingredient.
Many margarines and shortenings are made of partially hydrogenated oils. The resulting trans fats are not fully saturated, but are solid at room temperatures.
This is why food companies have used trans fats in products like spreads, pastries and cookies — they provide more texture than unsaturated, liquid oils. Unfortunately, partially hydrogenated trans fats are handled differently in the body than other fats, and not in a good way. Another study estimated a law restricting trans fats in New York will reduce heart disease deaths by 4. In the United States and an increasing number of other countries, food companies are required to list the amount of trans fats in their products on nutrition labels.
However, these labels can be misleading , because they are allowed to round down when the amount of trans fat per serving is less than 0. To avoid this trick, read the ingredients in addition to the nutrition label. However, the beneficial bacteria that live in your intestines can digest soluble fiber. In fact, they require it for their own nutrition. One week study had 68 adults add 15 grams of the psyllium product Metamucil to their daily mg dose of the lipid-lowering medication simvastatin.
This was found to be as effective as taking a larger mg dose of the statin without fiber Some of the best sources of soluble fiber include beans, peas and lentils, fruit, oats and whole grains. Fiber supplements like psyllium are also safe and inexpensive sources. Good sources include beans, peas, lentils, fruit, psyllium and whole grains including oats. Exercise is a win-win for heart health. Not only does it improve physical fitness and help combat obesity, but it also reduces harmful LDL and increases beneficial HDL 27 , In one study, twelve weeks of combined aerobic and resistance exercise reduced the especially harmful oxidized LDL in 20 overweight women These women exercised three days per week with 15 minutes each of aerobic activity including walking and jumping jacks, resistance-band training and low-intensity Korean dance.
While even low-intensity exercise like walking increases HDL, making your exercise longer and more intense increases the benefit 30 , Based on a review of 13 studies, 30 minutes of activity five days a week is enough to improve cholesterol and reduce the risk of heart disease. The longer the duration, the greater the effects Resistance exercise can decrease LDL even at modest intensity.
At maximum effort it also increases HDL. Increasing the number of sets or repetitions increases the benefit Any type of exercise improves cholesterol and promotes heart health. The longer and more intense the exercise, the greater the benefit.
A two-year study of 90 adults on one of three randomly assigned weight loss diets found weight loss on any of the diets increased the absorption of cholesterol from the diet and decreased the creation of new cholesterol in the body A study of 35 young women showed decreased creation of new cholesterol in the body during weight loss over six months Weight loss reduces total cholesterol, in part by decreasing the creation of new cholesterol in the liver.
Smoking increases the risk of heart disease in several ways. One of these is by changing how the body handles cholesterol. The immune cells in smokers are unable to return cholesterol from vessel walls to the blood for transport to the liver.
This damage is related to tobacco tar, rather than nicotine These dysfunctional immune cells may contribute to the faster development of clogged arteries in smokers. In a large study of several thousand adults in Pacific Asia, smoking was associated with decreased HDL levels and increased total cholesterol Fortunately, giving up smoking can reverse these harmful effects 36 , Quitting smoking can reverse these effects.
When used in moderation, the ethanol in alcoholic drinks increases HDL and reduces the risk of heart disease. This reduces the risk of clogged arteries and heart disease In this article, we look at a variety of lifestyle changes and natural supplements that help lower cholesterol levels and reduce the risk of heart…. Eating a healthy diet is one way to keep cholesterol levels in check. Learn which foods to avoid and which to prioritize to maintain healthy…. There are two types of cholesterol.
One is harmful, and builds up in the arteries, but the other can actually benefit the body. In this MNT Knowledge…. Fiber is important for the digestive system and for cardiovascular health. There are two main types of fiber, soluble and insoluble. Soluble fiber…. Natural ways to lower cholesterol. Medically reviewed by Gerhard Whitworth, R. Avoid trans fats Reduce saturated fats Monounsaturated fats Polyunsaturated fats Soluble fiber Exercise What is cholesterol?
Summary Cholesterol is a waxy, fat-like substance that the liver produces. Avoid trans fats. Consume fewer saturated fats. Consume more monounsaturated fats. Eat more polyunsaturated fats. Eat more soluble fiber. Exercise regularly. What is cholesterol? Latest news Could 'cupping' technique boost vaccine delivery? Scientists identify new cause of vascular injury in type 2 diabetes. Adolescent depression: Could school screening help? Related Coverage. Medically reviewed by Elaine K.
Luo, M. Natural remedies for high cholesterol levels. Medically reviewed by Debra Rose Wilson, Ph. Foods high in cholesterol: What to know Eating a healthy diet is one way to keep cholesterol levels in check.
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