Limiting saturated fat, upping your fiber intake and moving around more can help reduce your ‘bad’ cholesterol
High cholesterol got you down? We hear you. It can be upsetting or just plain frustrating to see that your cholesterol numbers aren’t ideal, especially if you’ve been trying to improve them.
Preventive cardiologist Leslie Cho, MD, is here to help. Dr. Cho shares some proven ways to lower cholesterol and keep it in a healthy range.
Can you lower cholesterol naturally?
Yes, it’s possible to lower your cholesterol without medication. There’s a lot you can do in your daily life, from dietary changes to exercise. These efforts may help reduce the LDL (“bad”) cholesterol in your blood while also increasing the HDL (“good”) cholesterol.
So, how do we reach our cholesterol goals? Dr. Cho helps us count the ways.
1. Focus on fats
When it comes to lowering your cholesterol, the type of fats you eat matters. “Choose healthy fats that boost your ‘good’ cholesterol and limit unhealthy fats that drive up your ‘bad’ cholesterol,” Dr. Cho advises.
Choose healthy fats
Some fats are healthy because they support healthy cholesterol levels, among many other benefits. These dietary heroes show up as “monounsaturated” and “polyunsaturated” fats on food labels. You can find them in:
- Avocados
- Nuts, like walnuts and almonds
- Oily fish, like salmon, mackerel and herring
- Seeds, like pumpkin seeds and sunflower seeds
- Extra virgin olive oil
Limit saturated fat
Saturated fat can increase the amount of “bad” cholesterol in your blood. So, limit it wherever possible.
“This means becoming a food label reader,” Dr. Cho says. “Choose foods with no more than 4 grams of saturated fat per serving.”
The total amount you get per day matters, too. “Saturated fat should account for less than 6% of your daily caloric intake,” she continues. That works out to about 13 grams per day if you’re taking in 2,000 calories.
Foods high in saturated fat include:
- Animal products, like beef, pork, chicken skin and hot dogs
- Certain cooking oils, like palm oil and coconut oil
- Full-fat dairy, like cheese and butter
- Cakes, pastries and other desserts
Eliminate trans fat
Despite laws that limit or ban their use, trans fats are still found in some packaged baked goods, shortenings and fried foods.
“Trans fats have a very negative impact on the body,” Dr. Cho warns. “Not only do they worsen your cholesterol, but they also increase your markers of inflammation.” This can lead to inflamed blood vessels, a risk factor for heart attacks.
2. Go plant-based
If you’re focusing on dietary fats, you’ll soon notice a trend. Plant-based products give you more of the healthy fats, while animal-based products give you more of the unhealthy ones.
“A great way to lower your cholesterol is to switch to a plant-based diet while still trying to maintain variety,” Dr. Cho says. Beans, lentils, chickpeas and edamame are just a few of the foods that can support healthy cholesterol levels while still providing lots of protein.
Not eager to go fully plant-based? That’s OK. There’s value in making any changes on a scale that works for you. For example, start by trying to have one plant-based meal per day, or replace your usual beef burger with a veggie burger. Build from there as you’d like.
3. Get your fill of fiber
You might have heard that there are two types of fiber — soluble and insoluble. It’s important to get a good mix of both. But soluble fiber is the type that lowers your LDL cholesterol. “That’s because it binds to cholesterol and eliminates it from your body,” Dr. Cho explains.
Foods that can help you up your soluble fiber game include:
- Whole grains, like oatmeal, barley and quinoa
- Beans
- Broccoli
- Brussels sprouts
- Green beans
It’s also worth asking your provider if a fiber supplement is right for you. This may help if you’re not getting enough fiber from food.
4. Add flax to your diet
Flaxseed gives you soluble fiber and omega-3 fatty acids (healthy fats), making it a perfect go-to when you’re trying to reach healthy cholesterol levels. It’s also a source of high-quality protein and potassium, among tons of other nutritional benefits.
But a word to the wise: The form of flaxseed matters. Choose ground or milled flaxseed, which is easier for your body to absorb and use. Avoid flaxseed that’s in pill or oil forms.
“Aim for two tablespoons of ground flaxseed a day,” Dr. Cho recommends. “Try sprinkling it on nonfat Greek yogurt or oatmeal.”
5. Get moving
Research shows aerobic exercise can boost your “good” cholesterol and reduce your “bad” cholesterol. It can also reduce another type of harmful fat in your blood called triglycerides.
Plus, being physically active may help you lose weight, which affects cholesterol. “If you lose even a small amount of weight, your HDL will go up and your LDL will come down,” Dr. Cho says. “Losing five to 10 pounds can lower your total cholesterol by 5% to 10%.”
Try to get in at least 150 minutes of aerobic exercise each week. Thinking that’s impossible right now? No sweat. Start with five minutes a day and work your way up. The benefits to your heart extend well beyond cholesterol levels.
Before you jump in: It’s always important to speak with a healthcare provider before starting any exercise plan to make sure it’s safe for you. Your provider can also help you adapt workouts to meet your needs.
6. Quit smoking
There are many reasons to kick a smoking habit, and your cholesterol is just one of them. Smoking raises your LDL cholesterol and lowers your HDL cholesterol. It also increases your risk of a heart attack, stroke or sudden cardiac death.
Don’t hesitate to reach out to a provider for resources and support.
7. Address your stress
“Stress harms your cardiac health,” Dr. Cho says. “Stress makes your body release a hormone that raises your blood pressure, your heart rate, and your likelihood of a heart attack or stroke.”
Stress indirectly affects your cholesterol levels by making it harder for you to eat healthy foods, find time to exercise or quit habits like smoking.
Whether it’s daily yoga or simply 10 minutes of peace and quiet with your phone off, a little stress relief can go a long way.
