High cholesterol levels can lead to an increased risk of heart disease and stroke, which are two of the leading causes of death worldwide. Therefore, it is crucial to keep your cholesterol levels in check.

However, you don’t have to rely on medication alone; there are many natural ways to lower your cholesterol levels, and this article will explore some of the best smart ways to do so.

1. Choose the Right Fats

It’s important to limit your intake of saturated and trans fats, which can increase LDL cholesterol levels. Saturated fats are found in animal products, such as meat and dairy, while trans fats are found in many baked goods and fried foods.

Instead, opt for healthy fats such as monounsaturated and polyunsaturated fats, which can help lower LDL cholesterol levels. Good sources of these fats include avocados, nuts, seeds, fatty fish, and vegetable oils such as olive oil and canola oil.

2. Increase Your Fiber Intake

Fiber can help lower your cholesterol levels by reducing the absorption of cholesterol in the gut. Good sources of fiber include fruits, vegetables, whole grains, and legumes. Aim for at least 25-30 grams of fiber per day.

3. Exercise Regularly

Regular exercise can help boost HDL (good) cholesterol levels, which can help reduce your risk of heart disease. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

4. Lose Weight

Being overweight can lead to higher levels of triglycerides and LDL (bad) cholesterol as well as lower levels of HDL (good) cholesterol. Losing weight through a combination of diet and exercise can help improve your cholesterol levels.

Related Article Eat Your Way to a Healthier Heart

5. Don’t Smoke

Smoking can lower HDL (good) cholesterol levels and increase the risk of heart disease. Quitting smoking can help improve your cholesterol levels as well as your overall health.

6. Limit Your Alcohol Intake

Drinking too much alcohol can raise triglyceride levels, which can increase your risk of heart disease. If you drink, do so in moderation, which means up to one drink per day for women and up to two drinks per day for men.

7. Choose Healthier Cooking Methods

Cooking methods can affect the cholesterol content of your food. Instead of frying your food, try grilling, roasting, or steaming. This can help reduce the amount of unhealthy fats in your diet and promote healthy cholesterol levels.

8. Consider Adding Supplements

Some supplements can help lower cholesterol levels, including psyllium, plant sterols, and omega-3 fatty acids. However, it’s essential to talk to your doctor before taking any supplements to make sure they are safe and effective for you.

9. Follow a Low-Carb or Mediterranean Diet

Both low-carb and Mediterranean diets have been shown to help lower cholesterol levels. These diets emphasize healthy fats, such as those found in olive oil and fatty fish, and limit processed foods and sweets.