High cholesterol levels can increase the risk of heart diseases. Therefore, it is essential to keep your cholesterol levels in check. Here are eight practical tips to help you lower your cholesterol levels.

1. Switch to heart-healthy fats

Trans fats and saturated fats are culprits that increase the level of bad cholesterol in the bloodstream. Replace them with healthy fats such as monounsaturated and polyunsaturated fats. Some great sources of these healthy fats include:.

Avocado
Nuts and seeds
Fatty fish such as salmon and tuna
Olive oil and other vegetable oils

2. Add more plant-based foods to your diet

Plant-based foods such as fruits, vegetables, and whole grains are excellent sources of dietary fiber, which helps to lower your cholesterol levels.

Moreover, a diet rich in fruits and vegetables contains antioxidants and other essential nutrients that protect the heart.

Leafy greens such as spinach, kale, and arugula
Berries and citrus fruits
Whole grains such as quinoa, brown rice, and oats
Beans, lentils, and peas

3. Choose lean meats and low-fat dairy products

Meats and dairy products are excellent sources of protein and other essential nutrients. Choose lean cuts of beef, poultry, and pork and remove visible fat.

Select low-fat dairy products such as skim milk, low-fat cheese, and yogurt to help reduce your intake of saturated and trans fats.

4. Increase your physical activity

Regular exercise is beneficial for the heart and can improve your cholesterol levels. Aim for at least 30 minutes of moderate-intensity physical activity on most days of the week.

Brisk walking, cycling, swimming, and jogging are excellent activities to lower your cholesterol level.

5. Maintain a healthy weight

Being overweight or obese increases the risk of heart disease and can raise your cholesterol levels. Therefore, maintaining a healthy weight is vital to keeping your cholesterol levels in check.

Make healthy changes to your diet and lifestyle to achieve a healthy weight.

6. Quit smoking

Smoking is a significant factor that contributes to heart disease and can increase cholesterol levels. It also damages the blood vessels, which can lead to heart attacks and strokes.

Quit smoking to help lower your cholesterol levels and reduce the risk of heart disease.

7. Limit alcohol consumption

Excessive alcohol consumption can increase triglyceride levels and raise the risk of heart disease. Therefore, it is essential to limit alcohol consumption to moderate levels. Limit yourself to one drink per day for women and two drinks per day for men.

8. Get regular cholesterol screenings

Regular cholesterol screenings help to monitor your cholesterol levels and identify any unhealthy changes. It is recommended to get cholesterol screenings every five years for people over the age of 20.

Your primary care provider can help you determine how often you should get screened.

Conclusion

Lowering your cholesterol level is achievable with lifestyle modifications that include a healthy diet, regular physical activity, maintaining a healthy weight, quitting smoking, limiting alcohol consumption, and regular cholesterol screenings.

Adopting these practical tips can improve your heart health and reduce the risk of heart disease.