High cholesterol levels can lead to various health problems and increase the risk of heart diseases and stroke. While medication can help lower cholesterol levels, dietary changes can also make a significant impact.

Incorporating certain foods and avoiding others can help lower cholesterol levels. Let’s take a look at some simple dietary changes that can make a big difference.

1. Add Soluble Fiber to Your Diet

Soluble fiber helps reduce the absorption of cholesterol in the intestines. Some examples of soluble fiber include fruits, vegetables, oats, beans, and lentils.

Studies have shown that consuming 10-15 grams of soluble fiber each day can lower LDL (bad) cholesterol levels by 5-11%.

Try incorporating the following soluble fiber sources into your diet:.

Apples
Carrots
Sweet potatoes
Peas
Brussels sprouts
Oatmeal
Lentils
Chia seeds

2. Consume Healthy Fats

Not all fats contribute to high cholesterol levels. In fact, consuming some healthy fats can help lower LDL cholesterol levels. These healthy fats include:.

Monounsaturated fats: found in olive oil, avocados, nuts, and seeds
Polyunsaturated fats: found in fatty fish, nuts, and seeds

Avoid saturated and trans fats, as these types of fats contribute to high cholesterol levels. Saturated fats are found in animal products such as meat and dairy, while trans fats are found in processed and fried foods.

3. Choose Lean Protein Sources

Opt for lean protein sources, such as chicken, fish, and legumes, instead of red and processed meats. Red and processed meats are high in saturated fat, which can contribute to high cholesterol levels.

4. Add Plant Sterols and Stanols to Your Diet

Plant sterols and stanols have a similar structure to cholesterol and can block cholesterol absorption in the intestines. They are found in various foods, including:.

Fruits and vegetables
Nuts and seeds
Fortified foods such as margarine and orange juice

Consuming 2 grams of plant sterols and stanols per day can lower LDL cholesterol levels by 5-15%. It is important to note that the effect is most significant for those with higher cholesterol levels.

5. Limit Sodium Intake

A diet high in sodium can contribute to hypertension and increase the risk of heart disease. Limiting sodium intake can help lower blood pressure and reduce the risk of heart disease. Aim to consume less than 2,300 milligrams of sodium per day.

6. Choose Whole Foods

Choosing whole foods, such as fruits, vegetables, whole grains, and lean protein sources, can help lower cholesterol levels. Whole foods are rich in nutrients and fiber and can help reduce cholesterol absorption in the intestines.

7. Avoid Trans Fats

Trans fats are found in processed and fried foods and can contribute to high cholesterol levels. Avoiding trans fats can help reduce the risk of heart disease. Check food labels and avoid foods that contain hydrogenated oils.

8. Consume Fatty Fish

Fatty fish, such as salmon, tuna, and sardines, are rich in omega-3 fatty acids, which can help lower triglyceride levels and reduce the risk of heart disease. Aim to consume fatty fish at least twice a week.

If you are not a fan of fish, you can also take omega-3 supplements.

9. Limit Alcohol Intake

Drinking in moderation can have health benefits, but excessive alcohol consumption can contribute to high cholesterol levels. Men should consume no more than 2 drinks per day, while women should consume no more than 1 drink per day.

10. Get Regular Exercise

Physical activity can help raise HDL (good) cholesterol levels, which can help lower the risk of heart disease. Aim for at least 30 minutes of moderate intensity exercise most days of the week.

While dietary changes can help lower cholesterol levels, it is also important to maintain a healthy lifestyle overall.

Incorporating healthy habits such as regular exercise, stress management, and adequate sleep can further reduce the risk of heart disease.