High cholesterol levels in the blood can increase the risk of heart disease and stroke. Therefore, it is essential to keep cholesterol levels in check to maintain a healthy heart.

Lifestyle modifications like eating a healthy diet, exercising, quitting smoking, and stress management are effective ways of controlling cholesterol levels. Among these, dietary changes are the most straightforward and widely recommended way of lowering cholesterol.

What is Cholesterol?

Cholesterol is a waxy substance found in your body and is essential for various functions such as cell membrane formation, hormone production, and bile acid synthesis.

Although it is necessary, excess levels of cholesterol in the blood can lead to plaque formation in arteries and can cause various heart diseases.

Types of Cholesterol

Cholesterol can be classified into the following four types:.

Total cholesterol
Low-density lipoprotein (LDL) cholesterol
High-density lipoprotein (HDL) cholesterol
Triglycerides

Total cholesterol is the sum of all cholesterol in the body, including LDL, HDL, and triglycerides. LDL is considered the “bad” cholesterol that can build up in arteries and cause blockages.

HDL is the “good” cholesterol that helps remove excess cholesterol from the body. Triglycerides are fatty acids that can increase the risk of developing heart disease when levels are high.

Eight Minor Tweaks to Lower Cholesterol

Here are eight simple tweaks to make in your diet that can significantly lower cholesterol levels:.

1. Choose Leaner Meats

Meat is a good source of protein; however, it can also be high in saturated fats that can increase LDL levels. Choosing leaner meats, such as chicken breast, turkey, fish, or lean cuts of beef or pork, can help reduce cholesterol levels.

Removing visible fat and skin from meats can also lower fat and calorie intake.

2. Incorporate More Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber, which can help lower cholesterol levels. The fiber in fruits and vegetables binds with cholesterol in the digestive system and helps remove it from the body.

Eating a variety of colorful fruits and vegetables can provide the necessary nutrients to boost immunity and maintain a healthy heart.

3. Swap Refined Grains for Whole Grains

Refined grains like white bread, pasta, and rice, have been stripped off their fiber and nutrients and can spike blood sugar levels.

In contrast, whole grains like whole wheat bread, pasta, and brown rice, are rich in fiber, vitamins, and minerals, which can help lower cholesterol levels. Eating more whole grains can also help regulate blood sugar levels and lead to increased satiety and weight loss.

4. Choose Heart-Healthy Fats

Not all fats are bad for the body. Choosing heart-healthy fats like monounsaturated and polyunsaturated fats instead of saturated and trans fats can help lower cholesterol levels and reduce the risk of heart disease.

Healthy fat sources include nuts, seeds, avocados, fatty fish, and vegetable oils like olive, avocado, and canola oil.

5. Include Plant-Based Protein

Plant-based protein sources like beans, legumes, lentils, nut butter, tofu, and tempeh are lower in saturated fats and can be an excellent alternative to animal protein.

Eating a more plant-based diet can help lower cholesterol levels, reduce the risk of heart disease, and improve overall health.

6. Use Herbs and Spices Instead of Salt

Salt is often added to foods for flavor, but consuming too much salt can lead to high blood pressure and increase the risk of heart disease and stroke.

Using herbs and spices like basil, oregano, cumin, and turmeric can add flavor to food without adding sodium.

7. Limit Processed Foods

Processed foods like chips, cookies, and pre-packaged snacks are often high in saturated and trans fats, added sugars, and sodium. These foods can increase cholesterol levels and lead to weight gain and other health issues.

Limiting the intake of processed foods can significantly improve cholesterol levels and overall health.

8. Increase Water Intake

Water is essential for optimal health. Drinking more water can help flush out excess cholesterol and other toxins from the body.

Drinking water instead of sugary or high-calorie drinks can also help with weight management and lower the risk of developing heart disease.

Bottom Line

Making minor tweaks to your diet is an effective way of maintaining healthy cholesterol levels and reducing the risk of heart disease.

Eating a balanced diet that includes lean protein, whole grains, heart-healthy fats, and fruits and vegetables can significantly improve cholesterol levels and overall health. Incorporating more plant-based protein, using herbs and spices instead of salt, limiting processed foods, and drinking more water can also play a vital role in maintaining a healthy heart.