Cholesterol is a waxy substance that is produced by the liver and is also found in certain foods.

While our body needs cholesterol for various functions, having high levels of LDL (low-density lipoprotein) cholesterol can increase the risk of heart disease and stroke. Making simple dietary changes can help combat cholesterol and promote a healthier heart. Here are some easy dietary tips to help you keep your cholesterol levels under control:.

1. Choose Healthy Fats

Not all fats are created equal. Some fats, such as saturated and trans fats, can raise your LDL cholesterol levels. On the other hand, unsaturated fats, specifically monounsaturated and polyunsaturated fats, can actually lower LDL cholesterol.

Replace saturated fats like butter and lard with healthier options like olive oil, avocados, nuts, and seeds. Include fatty fish like salmon, mackerel, and sardines in your diet, as they are rich in omega-3 fatty acids that promote heart health.

2. Increase Soluble Fiber Intake

Soluble fiber is known to help reduce LDL cholesterol levels. Foods rich in soluble fiber include fruits, vegetables, whole grains, legumes, and oats. Aim to incorporate these into your diet regularly.

Opt for whole fruits instead of fruit juices, and choose whole grains like brown rice, quinoa, and whole wheat instead of refined grains. Snack on nuts and seeds, and add beans, lentils, and chickpeas to your meals and salads.

3. Limit Processed Foods

Processed foods, such as packaged snacks, fried foods, fast food, and sugary treats, often contain high levels of unhealthy fats, added sugars, and sodium. These can contribute to higher cholesterol levels and an increased risk of heart disease.

Opt for whole, unprocessed foods as much as possible. Cook your meals at home using fresh ingredients and rely on whole foods like fruits, vegetables, lean proteins, and whole grains.

4. Include Plant Sterols

Plant sterols or stanols are naturally occurring substances found in plants that can help lower LDL cholesterol levels. They are often added to certain margarines, orange juices, and other food products.

Check the labels when purchasing these products and consider incorporating them into your diet. Keep in mind, however, that these fortified foods are not meant to replace a balanced diet but rather complement an overall healthy eating plan.

5. Opt for Lean Proteins

While proteins are an essential part of a balanced diet, not all protein sources are created equal. Opt for lean protein sources, such as skinless poultry, lean cuts of meat, fish, tofu, beans, and legumes.

Choose cooking methods like grilling, baking, or steaming rather than frying. Avoid processed meats like sausages, bacon, and deli meats, as they tend to be high in unhealthy fats and sodium.

6. Be Mindful of Portions

Overeating can lead to weight gain, which in turn can affect your cholesterol levels. Be mindful of portion sizes and avoid super-sized servings. Use smaller plates and bowls to control portion sizes visually.

Listen to your body’s hunger and fullness cues and avoid eating until you are overly full. Slow down while eating and savor each bite to give your brain time to register fullness.

7. Limit Added Sugars

Consuming excessive amounts of added sugars can contribute to weight gain, which affects cholesterol levels. It is essential to be aware of hidden sugars in processed foods, beverages, and even some sauces and dressings.

Opt for natural sweeteners like honey or maple syrup when needed, and limit the consumption of sugary snacks, sodas, and desserts. Choose fresh fruits for natural sweetness.

8. Engage in Regular Physical Activity

Regular exercise is not only crucial for maintaining a healthy weight but also for improving cholesterol levels. Engage in moderate-intensity aerobic exercises like brisk walking, jogging, swimming, or cycling for at least 150 minutes per week.

Additionally, incorporate strength-training exercises at least twice a week to build and maintain muscle mass. Physical activity can help increase HDL (high-density lipoprotein) cholesterol, which is considered “good” cholesterol.

9. Stay Hydrated

Drinking an adequate amount of water is important for overall well-being, including maintaining healthy cholesterol levels. Water helps in digestion, circulation, and carrying nutrients to the cells.

Stay hydrated throughout the day and opt for water instead of sugary beverages like soda or juice. If you find plain water boring, you can infuse it with fruits or herbs for a refreshing twist.

10. Have Regular Check-ups

Lastly, don’t forget to have regular check-ups with your healthcare provider. They can monitor your cholesterol levels and assess your overall cardiovascular health.

Based on your individual needs, they may recommend specific dietary changes or medications to help manage your cholesterol levels effectively.