High cholesterol levels can put you at risk for heart disease and other health problems. While medication can help lower your cholesterol, making dietary changes can also play a significant role.

The Harvard School of Public Health provides a set of recommendations that aim to help keep your cholesterol levels in check.

Tip #1: Choose the right fats

Dietary fats are essential for good health, but not all fats are created equal.

Saturated and trans fats are unhealthy fats that raise your LDL cholesterol levels, also known as ‘bad’ cholesterol.

Saturated fats are found in animal products such as meat, butter, cheese, and cream, while trans fats are found in processed foods such as baked goods and fried foods.

The healthy fats, on the other hand, are unsaturated fats. These fats can improve cholesterol levels by lowering LDL cholesterol levels and increasing HDL cholesterol levels, also known as ‘good’ cholesterol.

Monounsaturated and polyunsaturated fats are examples of unsaturated fats. You can find these fats in foods like nuts, fatty fish, and vegetable oils.

Tip #2: Increase fiber intake

Fiber can help lower cholesterol levels by binding with cholesterol in your digestive system and preventing your body from absorbing it. The recommended daily intake of fiber is 25-30 grams per day for adults.

You can increase your fiber intake by consuming more whole grains, fruits, vegetables, and legumes. Whole grains are rich in fiber, as are fruits like apples, bananas, and berries.

Vegetables like broccoli, carrots, and spinach are also good sources of fiber. Additionally, legumes like beans and lentils are rich in fiber and can be a great addition to your diet.

Tip #3: Cut back on sodium

Eating too much salt can raise your blood pressure, which can in turn impact your cholesterol levels. Reducing your sodium intake is important for keeping both your blood pressure and cholesterol levels in check.

The American Heart Association recommends limiting your sodium intake to no more than 2,300 milligrams per day, with an ideal limit of no more than 1,500 milligrams per day for most adults.

However, the average American consumes over 3,400 milligrams of sodium per day.

You can reduce your sodium intake by avoiding processed foods, which are often high in sodium. Instead, choose fresh foods and cook your meals at home with less salt.

When eating out, opt for low-sodium options and ask for dressings and sauces on the side so you can control the amount you consume.

Conclusion

Making dietary changes can be an effective way to lower your LDL (‘bad’) cholesterol levels and improve your heart health.

By choosing healthy fats, increasing your fiber intake, and reducing your sodium intake, you can make a significant impact on your cholesterol levels and overall health.

If you’re unsure about your cholesterol levels, it’s always a good idea to consult your healthcare provider to determine the best course of action for you.