Find a diet that works for you. When a friend or relative tells you how much his or her cholesterol level dropped after trying a particular diet, you may be tempted to try it yourself.

If you do, and after a few months you discover that you're not getting the same benefits, you may need to chalk it up to genetic and physiological differences. There is no one-size-fits-all diet for cholesterol control. You may need to try several approaches to find one that works for you.

Although diet can be a simple and powerful way to improve cholesterol levels, it plays a bigger role for some people than for others.

Don't be discouraged if you have followed a diet but not reached your goal blood level. Keep it up. Even if you do end up needing medication to keep your cholesterol in check, you likely will need less than if you didn't make any dietary changes.

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Related Content. Heart Health. Free Healthbeat Signup Get the latest in health news delivered to your inbox! Newsletter Signup Sign Up. Close Thanks for visiting. The Best Diets for Cognitive Fitness , is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health , plus the latest advances in preventative medicine, diet and exercise , pain relief, blood pressure and cholesterol management, and more.

I want to get healthier. Close Health Alerts from Harvard Medical School Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Close Stay on top of latest health news from Harvard Medical School. Kale is an excellent source of fiber and many other nutrients.

One cup of boiled kale contains 4. A review demonstrated the link between fiber intake and a reduction in blood fat levels and blood pressure. Including more fiber in the diet can help lower levels of total cholesterol and LDL cholesterol. Kale is also very rich in antioxidants, which are good for the heart and help reduce inflammation.

The AHA recommends reducing the amount of saturated and trans fats in the diet to lower cholesterol and heart disease risk. To reduce levels of LDL cholesterol, limit the intake of the following foods which contain high levels of saturated and trans fats:.

According to the AHA , the fastest way to lower cholesterol through dietary intervention is to reduce intake of saturated fats and heavily processed foods while increasing fiber intake.

The best way to reduce cholesterol is to eat a diet rich in high fiber, whole fruits and vegetables, whole grains, and healthy fats. Bananas are rich in soluble fiber and potassium. Both of these can have a positive effect on increasing digestive transit time, lowering cholesterol, and reducing blood pressure, when eaten as part of a healthy diet.

While ensuring adequate hydration is essential to overall health, cholesterol is not a water-soluble fat, and drinking large amounts of water will not lower cholesterol. Maintaining low LDL cholesterol levels is important, as it decreases the risk of heart disease and stroke.

A person can do this by following a healthy diet that includes high fiber fruits and vegetables, whole grains, nuts, fatty fish, unprocessed soy, and the occasional dark chocolate treat. It is also important to limit the intake of foods high in saturated fat, as these can increase LDL cholesterol levels and the risk of heart disease, stroke, and obesity.

There are many types of drinks that can help maintain healthy cholesterol levels. Find out more about these and other ways of reducing cholesterol. Eating a healthy diet is one way to keep cholesterol levels in check.

Learn which foods to avoid and which to prioritize to maintain healthy…. HDL is the "good" kind of cholesterol.

Find out how much HDL is healthy and how to raise your HDL levels using food, medications, and behavioral…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us.

Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Lois Zoppi — Updated on November 29, Foods to eat.

Foods to avoid. Frequently asked questions. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You also want to ensure you enjoy the exercise.

You may have to try a few different activities before finding one you like. You can try exercising with friends or family as well. Making your fitness journey a social event means holding each other accountable and encouraging each other to keep motivated. You can even try tracking your progress to see your improvements and how well you are doing.

In addition, you need to create a healthy lifestyle and habits that support lower cholesterol. When you experience stress, your body releases hormones that can raise your LDL cholesterol levels. Prolonged stressful periods can also lead to unhealthy coping mechanisms, such as overeating or smoking, which can increase the risk of heart disease.

Managing stress is an essential part of cholesterol management. Some practical stress-reducing activities include meditation, yoga, deep breathing exercises or any other movement that promotes relaxation, such as a warm bath or reading.

Getting enough sleep is crucial for your overall heart health and managing your cholesterol levels. Research has shown that sleep deprivation can lead to higher LDL cholesterol levels, lower HDL cholesterol and an increased risk of heart disease.

Therefore, adults should aim for 7—9 hours of sleep a night to maintain optimal heart health. Smoking is a significant risk factor for heart disease and can also negatively affect your cholesterol levels. Smoking damages the walls of your arteries, making it easier for cholesterol to build and form blockages.

Additionally, smoking can lower your HDL levels. So, quitting smoking is one of the most essential actions you can take to improve your heart health and manage your cholesterol levels.

Quitting smoking can be challenging, but resources and support are available to help you stop, such as smoking cessation programmes and nicotine replacement therapy. Supplements can play a role in cholesterol management, but you should not consider them a substitute for a healthy diet and lifestyle.

Instead, you should aim to get all your vitamins and minerals through the foods you consume. You must consult your doctor before taking any supplements, as they may interact with other medications or health conditions.

You should not rely on supplements unless advised by your doctor, as most people can get the right amount of nutrients when eating a well-balanced diet.

If you have any concerns about your cholesterol levels or overall health, do not hesitate to contact our team at Echelon Health. We offer various health assessment packages , or you can build one to suit your specific needs. Using our vast medical expertise and the best imaging technology available in the UK, we are dedicated to providing the most thorough health assessment imaginable.

One of the most thorough assessments available anywhere is our Platinum Assessment. This package offers a full health screening; the following tests and scans are included in the platinum package:. Because health assessments can assist people in better understanding their health and taking action to improve it, Echelon Health focuses on providing the best available preventive full body check-ups.

It is much easier to maintain your health and take care of yourself when your mind is entirely at ease. Book an appointment today and take charge of your health. How To Lower Your Cholesterol — 10 Simple Lifestyle Changes You Can Make. Understanding cholesterol and its impact on heart health Cholesterol is a waxy, fatty substance found in your bloodstream and all the cells in your body.

Diet changes to lower cholesterol levels Eating a healthy, balanced diet is essential for lowering your cholesterol.

Biscuits, cakes, chocolates and fizzy drinks are all high in sugar so they contain lots of calories which can lead to weight gain, but without containing many nutrients or filling you up. Keeping an eye on your portion sizes will help you keep your weight and your waist line under control, and eating regularly will help stop you from snacking on unhealthy foods.

Get ideas for healthy snacks. Food from cafes, restaurants and takeaways can be high in fat, calories and salt. Ask to see a menu with nutritional information or check online first.

Look our for green light words such as steamed, poached, grilled and baked, and avoid foods described as crispy, fried, sauteed, buttery, cheesy, au gratin and creamy. Cakes and pastries will also be high in saturated fats.

Discover other foods that can actively help lower your blood cholesterol. Keep a food diary. Write down what you eat for a few days to get to know what your diet really looks like and where you can make changes.

Start small. Start with some simple swaps rather than trying to change everything all at once. Try a diet plan. If you're looking for a more detailed plan, try the Ultimate Cholesterol Lowering Plan.

These foods have been linked to poorer health which may be because some are high in salt, saturated fat and sugar. But not all UPFs are created equal and some can even make up part of a heart-healthy diet. By continuing to browse the site you are agreeing to our use of cookies.

Continue Find out more. Foods that affect your cholesterol and heart health. Fats and oils We all need some fat in our diets. Vitamin D The cholesterol in our skin cells makes vitamin D from sunlight. Omega 3 fats Omega 3 fats are good for your heart and are contained in oily fish.

Can I eat eggs? Foods that contain cholesterol Some foods contain cholesterol, such as eggs, shell fish and liver.

Saturated fat There are different types of fat in the food we eat, and saturated fats are the type that raise blood cholesterol. Wholegrains Wholegrains are important for your heart health. Salt Salt raises your blood pressure which can lead to heart disease and stroke, especially if you have high cholesterol.

Processed foods — Avoid processed foods, such as fast food, as they are often high in saturated and trans fats. Sugary drinks — Limit sugary drinks, such as pop and juice, as they can lead to weight gain and increase cholesterol levels.

Healthy eating tips Cook at home — Cooking at home allows you to control the ingredients and avoid excess fats, sugars and salt. You will know every ingredient that has gone into your meal and whether it is good for your cholesterol. Choose healthier cooking methods — Opt for baking, grilling or roasting instead of frying.

Use healthy fats — Replace saturated and trans fats with healthy fats, such as olive oil and avocado. Practise portion control — Smaller portions can help manage your weight and lower cholesterol.

Read food labels — Check the nutrition label for saturated and trans fats and choose lower fat options. However, be mindful of the other ingredients used in low-fat foods, as these can sometimes be high in sugar or salt to make up for less fat. Exercise for a healthier heart High-density lipoprotein HDL and low-density lipoprotein LDL are lipoproteins, which are a combination of fats lipids and proteins that transport cholesterol through the bloodstream.

Importance of physical activity for cholesterol management Exercise can help increase HDL cholesterol levels, which can boost the removal of LDL cholesterol from your bloodstream. Types of exercise to lower cholesterol Some types of exercise that you could add to your workout routine include: Aerobic exercise — Brisk walking, running, cycling, swimming and dancing.

Resistance training — Weight lifting and other forms of resistance training to build muscle and improve your metabolism.

High-intensity interval training HIIT — HIIT involves short bursts of high-intensity exercise followed by rest periods. Always speak with your doctor before taking up any new form of exercise. Tips for staying motivated to exercise It can be tough to stay motivated to exercise, but you can do things to enhance your motivation.

Managing stress When you experience stress, your body releases hormones that can raise your LDL cholesterol levels. Getting enough sleep Getting enough sleep is crucial for your overall heart health and managing your cholesterol levels.

Quitting smoking Smoking is a significant risk factor for heart disease and can also negatively affect your cholesterol levels. Supplements that may help lower cholesterol Supplements can play a role in cholesterol management, but you should not consider them a substitute for a healthy diet and lifestyle.

Some supplements that may help lower cholesterol levels include: Plant sterols and stanols supplements — These compounds are found in fruits, vegetables, nuts and seeds and can help block the absorption of cholesterol in the intestine. Omega-3 fatty acid supplements — These healthy fats are found in fish oil, flaxseed and chia seeds and can help lower triglycerides, a type of fat in the blood.

Fibre supplements — Soluble fibre, found in oats, fruits and vegetables, can help lower LDL cholesterol levels. Supplements can also provide a concentrated source of soluble fibre. Niacin supplements — Also known as vitamin B3, niacin can help lower LDL cholesterol levels and raise HDL cholesterol levels.

However, it can cause side effects such as flushing and liver damage, so you should only take it under medical supervision. Get in touch with Echelon Health If you have any concerns about your cholesterol levels or overall health, do not hesitate to contact our team at Echelon Health.

Share Post. Posts navigation. Categories Advice Medical Science 85 New 99 News Regulation 4 Technology 15 Uncategorized 8. Latest Posts. Merkel cell carcinoma is uncommon, frequently aggressive, and best detected early 14 February, Cervical cancer signs and symptoms 7 February, However, the most effective diets substituted foods with the power to lower cholesterol for those that boost cholesterol.

According to Kathy McManus, director of the Department of Nutrition at Brigham and Women's Hospital, eating with your LDL in mind doesn't have to be an exercise in self-deprivation.

While you may have to say goodbye to a few snacks and fast foods, you can replace them with others that are equally satisfying. It's really a matter of common sense," she says. She suggests a few ways to start getting your cholesterol under control and keep it normal.

There is so much evidence implicating trans fats in heart disease. Trans fats are created by adding hydrogen to a liquid fat to help it solidify. Food manufacturers started using trans fats because they extend the shelf life of packaged baked goods.

Fast-food purveyors took to them because they can be reused again and again. Although public pressure has forced the food industry to phase out trans fats, they haven't disappeared entirely.

To avoid eating them inadvertently, scrutinize the labels on food packages before you put them in your shopping cart. If you see "partially hydrogenated" in the list of ingredients, pass that product by.

If trans fats aren't banned from restaurants in your area, ask if the cook uses partially hydrogenated oil before you order. Saturated fats and dietary cholesterol, which are derived primarily from animal products, aren't exactly heart-healthy, but it's all right to eat them in small amounts.

McManus says that because eggs are such a good source of nutrients, it's okay to have as many as four yolks a week and whites as often as you like.

She also gives a nod to red meat, shrimp, lobster, high-fat cheeses, butter, and organ meats—but only to small portions of each one every couple of weeks or so. Both polyunsaturated and monounsaturated fatty acids help lower LDL. Most plant-derived oils, including canola, safflower, sunflower, olive, grapeseed, and peanut oils, contain both.

Fatty fish such as salmon, tuna, trout, herring, and mackerel , seeds, nuts, avocados and soybeans are also great sources. Fruits and vegetables have scads of ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments.

The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you. Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice.

Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out. And don't substitute sugar for fat.