10 Ways to lower Cholesterol
What is Cholesterol?
Cholesterol is a waxy, fat-like substance that’s found in all the cells in your body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs (medline.gov health topics)
Why Lower Cholesterol?
Lowering cholesterol reduces your risk of Cardiovascular Disease and Stroke.
Here are ten simple ways to enjoy food and keep cholesterol low.
- Eat More Fruits And VegetablesFruits and veggies are yummy. They help your body fight cholesterol. Try apples, bananas, and carrots.
- Choose Whole GrainsWhole grains are very good. They have lots of fiber. Fiber helps lower cholesterol. Try brown rice and oats.
- Enjoy Nuts And SeedsNuts and seeds are tasty snacks. They have good fats. Good fats help lower bad cholesterol. Try almonds and sunflower seeds.
- Eat Fish Instead Of Red MeatFish is very healthy. It has omega-3s. Omega-3s help your heart. Try salmon and tuna.
- Choose Healthy OilsUse oils like olive oil. Olive oil has good fats. Good fats are good for your heart.
- Limit SugarToo much sugar can be bad. It can make cholesterol high. Eat less candy and soda.
- Drink WaterWater is the best drink. It helps your body stay healthy. Drink lots of water every day.
- Try Plant-based FoodsPlant-based foods are great. They have lots of fiber. Fiber helps lower cholesterol. Try beans and lentils.
- Use Spices Instead Of SaltSpices make food tasty. They are healthier than salt. Try using pepper and garlic.
- Exercise RegularlyExercise is fun and healthy. It helps lower cholesterol. Play sports or go for walks.
Frequently Asked Questions
Lower Cholesterol – 10 Easy Ways To Enjoy Food
Are you worried about your cholesterol levels? You’re not alone. Many people are concerned about keeping their cholesterol in check without relying on medication. Luckily, there are simple ways to enjoy your meals while still taking care of your health.
Here are ten easy methods to lower your cholesterol naturally.
Eat More Fiber-rich Foods
Fiber is your friend. Whole grains, fruits, and vegetables are loaded with it. Fiber can help reduce cholesterol by binding to it in the digestive system. This means it gets excreted instead of absorbed. Think oats, beans, and lentils. Simple swaps can make a big difference.
Choose Healthy Fats
Not all fats are bad. Opt for healthy fats found in olive oil, avocados, and nuts. These can actually help raise good cholesterol while lowering the bad. Avoid trans fats found in processed foods. They can raise your cholesterol levels quickly.
Snack On Nuts
Nuts are tasty and good for you. Almonds, walnuts, and pistachios contain healthy fats and fiber. They can help reduce cholesterol levels. Just keep portions small. Nuts are high in calories.
Know your Numbers
| Cholesterol Type | Desirable | Borderline High | High | Very High |
|---|---|---|---|---|
| Total Cholesterol | Less than 200 mg/dL | 200–239 mg/dL | 240 mg/dL and above | — |
| LDL (Bad) Cholesterol | Less than 100 mg/dL | 130–159 mg/dL | 160–189 mg/dL | 190 mg/dL and above |
| HDL (Good) Cholesterol | 60 mg/dL and above | 40–59 mg/dL | Less than 40 mg/dL | — |
| Triglycerides | Less than 150 mg/dL | 150–199 mg/dL | 200–499 mg/dL | 500 mg/dL and above |
Sources:
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Mayo Clinic: Cholesterol levels: What numbers should you aim for?
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Cleveland Clinic: Cholesterol Levels: What You Need to Know
Download Cholesterol Chart (PNG)
Shopping Smarter
| Avoid (Bad for Cholesterol) | Buy This Instead (Heart-Healthy Swap!) |
|---|---|
| Butter | Olive oil, avocado oil, or canola oil |
| Margarine (with trans fat) | Soft tub spreads with no trans fats or olive oil |
| Whole milk | Skim or 1% milk, unsweetened soy or almond milk |
| Cream cheese | Neufchâtel, low-fat cream cheese, or hummus |
| Sour cream | Plain nonfat Greek yogurt or low-fat yogurt |
| Ice cream | Frozen yogurt, fruit sorbet, or “nice cream” (banana) |
| Heavy cream | Low-fat milk, evaporated skim milk, cashew cream |
| Cheese (full-fat) | Part-skim mozzarella, ricotta, or plant-based cheese |
| Fried chicken | Baked, grilled, or air-fried chicken breast |
| Fried fish | Grilled or baked fish (salmon, trout, cod) |
| Processed meats (bacon, sausage) | Turkey sausage, lean chicken/turkey, or veggie sausage |
| Hot dogs | Veggie dogs, turkey dogs, or grilled chicken sausage |
| Deli meats (salami, bologna) | Low-sodium turkey, chicken breast, or roast beef |
| Ribeye or fatty cuts of beef | Lean cuts: sirloin, tenderloin, or skinless poultry |
| Pork sausage | Turkey or chicken sausage, beans, or lentil sausage |
| Hamburger (fast food) | Homemade turkey or veggie burger, black bean burger |
| Meat lovers pizza | Veggie pizza, chicken breast and veggie toppings |
| Pepperoni | Grilled chicken, roasted veggies, mushrooms |
| French fries | Baked sweet potato fries or roasted potato wedges |
| Potato chips (fried) | Baked chips, popcorn (air-popped), veggie chips |
| Cheese crackers | Whole-grain crackers, unsalted rice cakes, popcorn |
| Pastries (Danish, croissants, donuts) | Whole-grain toast, fruit, oatmeal muffins |
| Cakes & cupcakes (with frosting) | Angel food cake, fruit salad, whole-grain muffins |
| Cookies (store-bought) | Homemade oatmeal cookies, fruit, nuts |
| Doughnuts | Banana bread, whole-wheat English muffin |
| Candy bars | Dark chocolate squares, dried fruit, mixed nuts |
| Pies with butter crust | Crustless pie, fruit crisp (oats & nuts topping) |
| White bread | Whole wheat, sprouted grain, oat bread |
| White rice | Brown rice, quinoa, barley, farro |
| Pancakes (with butter/syrup) | Whole grain pancakes, top with fruit/greek yogurt |
| Breakfast sausage | Turkey sausage, veggie sausage, tofu scramble |
| Sugary cereals | Oatmeal, steel-cut oats, shredded wheat |
| Granola bars (with palm oil) | Homemade energy bars, nut & fruit bars |
| Cream soups | Broth-based veggie or bean soups |
| Alfredo sauce | Tomato sauce, pesto, or roasted garlic sauce |
| Canned chili (with beef) | Bean chili, lentil chili, vegetarian chili |
| Egg yolks (many per week) | Egg whites, tofu scramble, egg substitute |
| Mac & cheese (full-fat) | Mac & cheese with cauliflower, or butternut squash |
| Crackers (buttery) | Whole grain or seed crackers |
| Croissants | Whole wheat roll, whole grain bread |
| Fast food (burgers, fries, shakes) | Grilled chicken salad, veggie bowl, smoothie |
| Frozen dinners (high-fat) | Frozen veggie steamer meals, grain bowls |
| Pizza (thick crust, extra cheese) | Thin crust pizza with veggies, less cheese |
| Creamy salad dressing | Olive oil & vinegar, lemon juice, yogurt dressing |
| Ranch/blue cheese dip | Hummus, guacamole, salsa |
| Chicken nuggets (fried) | Grilled or baked chicken strips |
| Fish sticks (fried) | Baked fish fillets, salmon patties |
| Mayonnaise (full-fat) | Avocado, light mayo, mustard, Greek yogurt |
| Ice cream bars | Frozen bananas dipped in dark chocolate, fruit pops |
Conclusion
You can enjoy delicious food and keep your heart healthy. Try these easy ways to lower cholesterol. You can avoid needing medicine.
Have you or a Family Member recently been told your need to improve your cholesterol? How are you planning to get your Cholesterol under control? Start or Join the Conversation surrounding Living Beyond Bad Cholesterol!
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