High cholesterol levels can lead to serious health issues, such as heart disease and stroke. The good news is that simple dietary changes can help reduce cholesterol levels and improve heart health.

In this article, we will discuss some dietary changes that can help you lower your cholesterol levels.

Eat More Soluble Fiber

Soluble fiber can help lower LDL or “bad” cholesterol in the blood. This type of fiber is found in foods such as oatmeal, barley, beans, lentils, apples, and citrus fruits. Aim to eat at least 5-10 grams of soluble fiber per day.

Include More Healthy Fats

Healthy fats such as monounsaturated and polyunsaturated fats can help lower LDL cholesterol levels. These fats are found in nuts, seeds, olive oil, avocados, and fatty fish such as salmon.

Aim to replace saturated fats such as butter and margarine with healthy fats in your diet.

Reduce Saturated and Trans Fats

Saturated and trans fats can increase LDL cholesterol levels and should be limited in your diet. These types of fats are found in foods such as meat, dairy products, fried foods, and baked goods.

Instead, choose lean meats, low-fat dairy products, and bake or grill your foods instead of frying them.

Eat More Plant-Based Proteins

Plant-based proteins such as beans, lentils, and tofu are low in saturated fat and can help reduce cholesterol levels. They can also help you maintain a healthy weight, which is important for your heart health.

Choose Whole Grains

Whole grains such as brown rice, whole wheat bread, and quinoa are high in fiber and can help lower cholesterol levels. They can also improve digestion and contribute to overall health and well-being.

Limit Your Salt Intake

Eating too much salt can increase blood pressure, which is a risk factor for heart disease. Try to limit your salt intake to less than 2,300 milligrams per day.

You can reduce your salt intake by avoiding processed foods and seasoning your food with herbs and spices instead of salt.

Eat More Fruits and Vegetables

Fruits and vegetables are high in fiber, vitamins, and minerals, and can help lower LDL cholesterol levels. They can also help you maintain a healthy weight and contribute to overall health and well-being.

Aim to eat at least five servings of fruits and vegetables per day.

Limit Your Alcohol Intake

Drinking too much alcohol can increase triglycerides, a type of fat found in the blood, which can increase the risk of heart disease.

If you choose to drink alcohol, limit your intake to one to two drinks per day for men and one drink per day for women.

Exercise Regularly

Regular exercise can help lower LDL cholesterol levels and improve heart health. Aim to get at least 30 minutes of moderate-intensity exercise most days of the week. You can try activities such as brisk walking, cycling, or swimming.

Stop Smoking

Smoking can increase the risk of heart disease and reduce HDL or “good” cholesterol levels in the blood. If you smoke, quitting can help improve your heart health and reduce your risk of heart disease.