When it comes to dairy, this is a big area where picking a healthier alternative can be an easy win. For items like cheese, milk, cream and yogurt, use low-fat dairy products instead of the regular versions. Who knows? It could become your next craving. Making these changes is helpful because full-fat dairy products contain saturated fat as well as cholesterol.

Just as you can change what you buy in the grocery store, you can also choose healthier ways to make your food that help lower your cholesterol naturally. For example:. When you do need to add fat for cooking, baking or pan frying, use healthy oils instead of solid fats, like butter, margarine, shortening and lard.

Solid fats are high in saturated fats, but oils are high in unsaturated fats, which — remember — are better for you. The American Heart Association AHA recommends using oils that have less than 4 grams of saturated fat per tablespoon and no trans fats.

Try using olive oil, sunflower oil or grapeseed oil in place of a solid fat. You might also bring out some new, surprising, subtle flavors, too. Plus, many vegetarian meals are just as flavorful and filling as their meaty cousins. For dessert, add some fresh blueberries, strawberries and oats to low-fat vanilla yogurt.

The key here is to build up a routine, like making every Tuesday night vegetarian night. Once that becomes the norm, try expanding to different nights, or add a weekly vegetarian lunch, too. Over time, these modifications can really pay off.

This includes raising good HDL cholesterol, managing blood pressure levels and many other heart-healthy benefits. Do I need to start running every day?

Do I need to join a gym or buy a bunch of home fitness equipment? If you want to, go ahead! Ideally, you want to aim for at least 2. You can break that up however you like. You might focus on doing something every day, or you could dedicate yourself to just a few days per week.

The key is to just get started. For example, do you usually take the elevator? Take the stairs instead. Do you walk your dog every day?

Go a little farther than usual or walk at a faster pace. Need to go shopping? Park farther away than you normally do. Catching up on your favorite TV series?

Also look for chances to bring motion into your daily life, such as walking while you talk on the phone. It also helps reduce blood pressure and builds your overall physical, mental and emotional well-being. Even if you just go a little farther or a little faster than you usually do, that extra activity will be a big step in the right direction for your health.

Your primary care doctor is a helpful partner along your journey. Your doctor can work with you to create an action plan just for you — one that combines diet, exercise and other lifestyle changes to help you lower and manage your cholesterol.

For example, losing weight and quitting smoking can be big helpers for lowering cholesterol. Quitting smoking can raise your good HDL cholesterol levels, and losing weight can lower your bad LDL cholesterol levels significantly.

Fortunately, your primary care doctor can be a great resource to help you get started and find practical ways to stick with it. Plus, help with quitting smoking and losing weight may already be covered if you have health insurance.

Wholegrains are important for your heart health. They have been linked to a lower risk of heart disease when eaten as part of a healthy diet. Salt raises your blood pressure which can lead to heart disease and stroke, especially if you have high cholesterol.

See how to cut back. A little alcohol should be fine if you have high cholesterol, but cutting back will make a huge difference to your heart health.

Find out how. Crisps, cakes and pastries all contain saturated fat and will raise your cholesterol. See these simple swaps for healthier snacks.

Dark chocolate doesn't live up to its reputation as a heart-healthy option, but there's no reason why you can't still enjoy a small amount.

Keeping to a healthy weight will help you look after your cholesterol and your heart — especially if you carry your weight around your middle.

Vegetables, pulses such as peas, beans and lentils , fruits, nuts, seeds and wholegrains are full of nutrients and good for your cholesterol and your heart. Go for at least five portions of fruit and veg a day about a handful each to stay healthy and help you eat less high-calorie foods.

Fresh, frozen, canned and dried all count. These foods are high in protein and nutrients but low in saturated fat. If you eat red meat, make sure it's lean and watch the quantity.

Eat less meat and more plant foods by s wapping some meat-based meals for vegetarian options. Dairy foods contain calcium which is essential for good health. Choose low fat options to avoid the saturated fat.

When choosing dairy alternatives, go for unsweetened, calcium-fortified varieties. Choose vegetable-based spreads and oils instead of butter, lard, ghee, coconut and palm oil to cut down on saturated fat. Choose wholegrain options such as wholemeal bread and chapatti, brown rice, wholemeal pasta or wholegrain breakfast cereals.

Choose these instead of white rice, white bread and white pasta. 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.

Berries, such as blueberries , strawberries, cranberries, raspberries, and blackberries , are excellent sources of fiber and other heart-protective nutrients and plant compounds such as anti-inflammatory flavonoid antioxidants.

Adding berries to your diet could benefit heart health in several ways, including lowering LDL cholesterol, boosting heart-protective HDL cholesterol, and lowering blood pressure levels. A review found that berry intake was linked to reductions in total cholesterol, LDL cholesterol , triglycerides, and blood pressure, as well as improvements in levels of HDL cholesterol.

In addition to lowering cholesterol levels, berries may help protect against heart disease by reducing inflammation , improving artery function, and protecting against cellular damage.

Like almonds, walnuts are an excellent source of soluble fiber, which is effective for reducing cholesterol levels. A review that included 13 studies from the U. In addition to fiber, walnuts contain polyunsaturated fatty acids PUFA , including α-linoleic acids, which activate LDL receptors that help remove excess LDL from the blood.

Beans are one of the best choices for lowering cholesterol levels. Beans are an excellent source of fiber, which binds to cholesterol and prevents it from being absorbed into the bloodstream.

A study that included 73 adults with high LDL cholesterol found that daily consumption of one cup of mixed canned beans, including black, navy, pinto, dark red kidney, and white kidney beans, per day for four weeks significantly decreased total cholesterol and LDL cholesterol by 5.

Avocados have been linked to several impressive benefits, including improving heart disease risk factors like high LDL cholesterol and low HDL cholesterol. In a study that included 45 men and women with high LDL levels, it was found that, compared to baseline, a moderate-fat diet with one fresh Hass avocado per day for five weeks significantly reduced total cholesterol and LDL cholesterol compared to moderate fat and low-fat diets.

The avocado diet also significantly decreased blood levels of oxidized LDL compared with an average American diet. Flaxseeds are a good source of heart health-promoting nutrients, including soluble fiber and magnesium. Adding flaxseeds to your diet could help lower total and LDL cholesterol levels, thus supporting the health of your heart.

A review of 62 studies demonstrated that flaxseed supplementation significantly reduced total cholesterol by an average of Though eating sweets like chocolate candies too often can harm the health of your heart, adding certain cocoa products to your diet, like unsweetened cocoa and cacao nibs , may help promote heart health by improving blood lipid levels, lowering inflammation, and supporting healthy blood pressure levels.

Studies show that cocoa and dark chocolate intake may help increase heart-protective HDL cholesterol levels and significantly decrease LDL cholesterol. Also, unsweetened cocoa products have also been shown to improve blood vessel function and blood flow, which can protect against heart disease risk.

Chia seeds are tiny seeds that are packed with nutrients, including fiber and healthy fats like PUFAs.

Chias are one of the best sources of fiber you can eat. In fact, the fiber content of chia seeds exceeds dried fruit, cereals, and nuts. Studies show that eating chia seeds helps reduce total and LDL cholesterol levels in people with elevated blood lipid levels. Plus, chia seeds can help boost HDL cholesterol.

Okra is a highly nutritious vegetable that contains compounds called polysaccharides, which have lipid-lowering properties. Okra is also a good source of fiber, which is highly effective for lowering cholesterol levels.

A study found that eight weeks of okra powder consumption resulted in a significant decrease in total cholesterol and LDL cholesterol as well as fasting blood sugar in people with type 2 diabetes. Apples are a popular fruit that can benefit your health in several ways, including reducing high cholesterol levels.

A review concluded that whole-apple consumption is an effective way to reduce total cholesterol and LDL cholesterol, as well as systolic blood pressure and inflammatory markers. The researchers recommended a daily intake of to grams a day of whole apples to reduce heart disease risk, which equates to one small-to-medium-sized apple per day.

Choosing buckwheat over refined grain products, like white rice and white bread, could help you lower your blood lipid levels, including total cholesterol and triglyceride levels, and could also help improve your nutrient intake, as buckwheat is rich in vitamins and minerals like magnesium and potassium.

Studies show that people who eat fish more regularly tend to have healthier blood lipid levels, including higher levels of HDL cholesterol and lower levels of VLDL cholesterol, which could help protect against heart disease.

Fish, especially fatty fish like sardines, trout, and salmon, is an excellent source of anti-inflammatory omega-3 fats , which are known to support healthy blood vessel function, plus vitamins and minerals like zinc, calcium, and selenium, making fish a good choice for overall health.

There are many factors that can contribute to high cholesterol levels, including your dietary choices. Though your diet as a whole is what matters most for heart health, limiting the following foods is wise if you have elevated blood lipid levels:.

In addition to following a well-rounded, nutritious diet, a healthy lifestyle that includes plenty of exercise, quality sleep, and stress management can help support overall heart health and optimal blood lipid levels. Staying physically active, getting at least seven hours of sleep per night, limiting alcohol, quitting smoking , and maintaining a healthy body weight are all essential for managing cholesterol levels.

People with familial hypercholesterolemia have a reduced capacity to remove excess LDL from their bloodstream and may require medical management in order to reduce their risk of heart disease. If you have familial hypercholesterolemia, your healthcare provider will recommend the best treatment based on your specific health needs.

If you have elevated cholesterol levels, there are plenty of ways to reduce your cholesterol while promoting overall heart health. Following a diet rich in foods known to lower cholesterol levels, like oats, berries, beans, nuts, and seeds, is one of the best ways to support healthy blood lipid levels and reduce your heart disease risk.

Joyce SA, Kamil A, Fleige L, Gahan CGM. The cholesterol-lowering effect of oats and oat beta glucan: modes of action and potential role of bile acids and the microbiome.

Front Nutr. National Heart, Lung, and Blood Institute. Accessed March 8, Grundy SM, et al. Journal of the American College of Cardiology.

Prevention and treatment of high cholesterol hyperlipidemia. American Heart Association. Feather A, et al. Lipid and metabolic disorders. Elsevier; Pacheo LS, et al. Avocado consumption and risk of cardiovascular disease in US adults.

Journal of the American Heart Association. Eating an avocado once a week may lower heart disease risk. Amirani E, et al. Effects of whey protein on glycemic control and serum lipoproteins in patients with metabolic syndrome and related conditions: A systematic review and meta-analysis of randomized controlled clinical trials.

Lipids in Health and Disease. doi: Hyperlipidemia adult. Mayo Clinic; Department of Health and Human Services and U. Department of Agriculture. Final determination regarding regarding partially hydrogenated oils removing trans fat.

Food and Drug Administration. Mozaffarian D, et al. Dietary fat. Accessed March 15, Mahmassani HA, et al. Avocado consumption and risk factors for heart disease: A systematic review and meta-analysis.

The American Journal of Clinical Nutrition. Products and Services A Book: Mayo Clinic Family Health Book, 5th Edition Nutritional Supplements at Mayo Clinic Store Newsletter: Mayo Clinic Health Letter — Digital Edition.

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ART Home Cholesterol Top foods to improve your numbers. That's one reason beans are a useful food for folks trying to lose weight.

With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart.

Nuts have additional nutrients that protect the heart in other ways. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food.

Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements.

Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.

Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:. Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories.

If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans. Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork. Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren't strong enough to recommend alcohol for anyone who doesn't already drink.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.

Sometimes healthy lifestyle changes aren't enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes.

Lifestyle changes can help you keep your medication dose low. There is a problem with information submitted for this request.

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This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. Request Appointment. Top 5 lifestyle changes to improve your cholesterol. Products and services. Top 5 lifestyle changes to improve your cholesterol Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Your guide to lowering your cholesterol with TLC. National Heart, Lung, and Blood Institute.

pdf Accessed May 22, Kumar P, et al. Lipid and metabolic disorders. In: Kumar and Clark's Clinical Medicine. Learn more about the different types of fats. 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….

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Regular physical activity and reducing sedentary behavior can help with managing weight and, in that way, help lower LDL cholesterol. It also can help raise HDL cholesterol and lower triglycerides , improve the fitness of the heart and lungs, and lower high blood pressure.

Additionally, it can reduce risks for developing diabetes or, if already present, lessen the need for insulin. Healthcare providers are important partners while treating high cholesterol.

The better the communication with healthcare providers, the better the understanding about the treatment and how best to carry it out.

This rule also applies to other health professionals who may join the treatment team. Here are some pointers on how to make the partnership work well:. Overweight and obesity increase the chances for having high LDL cholesterol and developing high blood pressure, diabetes, heart disease, some cancers, and other serious health problems.

Excess weight around the waist also more likely leads to developing metabolic syndrome. Losing any extra weight reduces these risks and improves cholesterol and triglyceride levels.

Diet changes and increasing physical activity can get LDL cholesterol and weight under control. At the start of the TLC Program, the main focus will be on lowering LDL cholesterol toward the goal level by making changes such as reducing saturated fat and calories and increasing fiber, which could also help with weight loss.

Making lifestyle changes is never easy, but adopting the TLC Program can help people live healthier, longer lives by lowering cholesterol and other risk factors and reducing the risk for heart disease. Some tips to increase chances for success include:.

Discuss plans with family and friends to get support. The TLC Program can be easy for the whole family to follow. Everyone can eat the same meals and have fun with physical activity. The TLC Program is a new way of living, not simply a quick fix. Making it a lifestyle will help reach the goal of a lifetime of heart health.

The TLC guide is a set of tools, including lifestyle changes and sample menus, you can use to help lower your cholesterol. What is Blood Cholesterol? What is Metabolic Syndrome? Understand Your Risk for Heart Disease. Choosing Heart-Healthy Foods. What are triglycerides?