Cholesterol is a fatty substance found in the blood that is necessary for the body to function properly. However, high levels of cholesterol can increase the risk of heart disease and other health problems.

If you have been diagnosed with high cholesterol, it is important to take steps to reduce it and improve your overall health. Here are some proven methods to lower your cholesterol levels:.

1. Eat a heart-healthy diet

Avoid foods that are high in saturated and trans fats, such as red meat, full-fat dairy products, and fried foods. Instead, opt for a diet that is rich in fruits, vegetables, whole grains, and lean proteins.

Include sources of healthy fats, such as avocados, nuts, and olive oil. Eating a diet low in cholesterol and saturated fats can help decrease your cholesterol levels.

2. Increase your fiber intake

Fiber-rich foods can help lower cholesterol levels. Include more fruits, vegetables, whole grains, and legumes in your diet. These foods are high in soluble fiber, which can help decrease the absorption of cholesterol in the bloodstream.

3. Exercise regularly

Regular physical activity can help raise your high-density lipoprotein (HDL) cholesterol, also known as the “good” cholesterol.

Aim for at least 30 minutes of moderate-intensity aerobic activity, such as brisk walking or cycling, on most days of the week. Exercise can also help you maintain a healthy weight, which is important for managing cholesterol levels.

4. Maintain a healthy weight

Being overweight or obese can contribute to high cholesterol levels. Losing even a small amount of weight can have a positive impact on your cholesterol levels.

Combine regular exercise with a balanced and nutritious diet to achieve and maintain a healthy weight.

5. Quit smoking

Smoking damages blood vessels and lowers HDL cholesterol levels. It also increases the risk of developing heart disease and other health problems. Quitting smoking can improve your cholesterol levels and overall cardiovascular health.

6. Limit alcohol consumption

Excessive alcohol consumption can raise cholesterol levels and increase the risk of heart disease. If you choose to drink, do so in moderation. Limit yourself to one drink per day for women and up to two drinks per day for men.

7. Reduce stress

Chronic stress can contribute to high cholesterol levels. Find healthy ways to manage stress, such as practicing relaxation techniques, engaging in regular physical activity, or seeking support from friends and loved ones.

8. Consider medication

In some cases, lifestyle changes alone may not be enough to lower cholesterol levels. Your doctor may prescribe medication, such as statins, to help manage your cholesterol.

Take any prescribed medications as directed and attend regular check-ups to monitor your cholesterol levels and overall health.

9. Omega-3 fatty acids

Omega-3 fatty acids, found in fatty fish like salmon and mackerel, have been shown to lower cholesterol levels.

If you don’t consume enough omega-3 fatty acids through your diet, consider taking fish oil supplements after consulting with your healthcare provider.

10. Dietary supplements

Certain dietary supplements may help lower cholesterol levels. However, it’s important to consult with your healthcare provider before starting any supplements, as they may interact with other medications or have potential side effects.