Cholesterol is a fatty substance found in the blood that can cause a variety of health problems if not kept under control.

High levels of cholesterol can lead to the buildup of plaque in the arteries, increasing the risk of heart disease, stroke, and other serious health conditions. Lowering your cholesterol can be achieved through a combination of lifestyle changes and medication. In this article, we’ll share some crisp tips on how to lower your cholesterol naturally.

Eat a Healthy Diet

The first and most important step in lowering your cholesterol is to eat a healthy and balanced diet. Your diet should be rich in fresh fruits and vegetables, whole grains, lean protein, and healthy fats.

Avoid foods that are high in saturated and trans fats, such as red meat, full-fat dairy products, fried foods, and baked goods. Instead, opt for foods that are high in monounsaturated and polyunsaturated fats, such as avocado, nuts, and fish.

Exercise Regularly

Exercise is another important way to lower your cholesterol. Regular physical activity can help improve your levels of HDL, or “good” cholesterol, while also reducing your levels of LDL, or “bad” cholesterol.

Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. This can include activities like brisk walking, cycling, swimming, or dancing.

Lose Weight

If you’re overweight or obese, losing weight can also help lower your cholesterol. Excess weight can contribute to high cholesterol levels, so shedding pounds can be a very effective way to bring your numbers down.

Even a modest weight loss of 5-10% of your body weight can have significant benefits for your cholesterol.

Quit Smoking

Smoking can also negatively impact your cholesterol levels. It can lead to the buildup of plaque in the arteries, which can increase your risk of heart disease and stroke.

If you smoke, quitting can be a very effective way to lower your cholesterol and improve your overall health.

Drink in Moderation

While moderate alcohol consumption has been shown to have some health benefits, excessive drinking can lead to high cholesterol levels. If you drink regularly, aim to keep your alcohol consumption within moderate levels.

This means no more than one drink per day for women and two drinks per day for men.

Take Medication as Prescribed

If lifestyle changes alone aren’t enough to bring your cholesterol levels down, your doctor may prescribe medication to help.

There are several different types of medications that can be used to lower cholesterol, including statins, bile acid sequestrants, and niacin. Be sure to take your medication exactly as prescribed and talk to your doctor if you have any questions or concerns.

Manage Stress

Stress can also impact your cholesterol levels. When you’re stressed, your body produces more of the hormone cortisol, which can contribute to the buildup of plaque in the arteries.

Finding ways to manage stress can be an effective way to lower your cholesterol. This can include practicing relaxation techniques like yoga or meditation, getting regular exercise, or making time for activities that you enjoy.

Eat More Soluble Fiber

Foods that are high in soluble fiber can also help lower your cholesterol. Soluble fiber works by binding to cholesterol in the digestive tract and preventing it from being absorbed into the bloodstream.

Foods that are high in soluble fiber include oats, barley, lentils, beans, and some fruits and vegetables.

Choose Healthy Cooking Methods

The way you prepare your food can also impact your cholesterol levels. Avoid cooking methods that involve a lot of added fat, such as frying or sautéing in butter or oil. Instead, opt for healthier cooking methods like baking, grilling, or roasting.

You can also try using cooking sprays or nonstick pans to reduce the amount of oil needed for cooking.

Get Regular Cholesterol Screenings

Finally, getting regular cholesterol screenings is an important way to stay on top of your cholesterol levels.

The American Heart Association recommends getting your cholesterol checked starting at age 20, and then at least every four to six years if you have no other risk factors for heart disease. If you do have other risk factors, such as high blood pressure or diabetes, your doctor may recommend more frequent screenings.