LDL Low Density Lipoprotein cholesterol is the Techniques for reducing cholesterol cholesterol; Techniquee increases the risk of cardiovascular disease. Fruits and vegetables reduxing scads of ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. Eat Foods Rich in Soluble Fiber. Related Content. Some research suggests that HDL levels are lower in people with insufficient sleep.

Techniques for reducing cholesterol -

Examples of eating plans that can lower your cholesterol include the Therapeutic Lifestyle Changes diet and the DASH eating plan. Weight Management. If you are overweight, losing weight can help lower your LDL bad cholesterol. This is especially important for people with metabolic syndrome.

Metabolic syndrome is a group of risk factors that includes high triglyceride levels, low HDL good cholesterol levels, and being overweight with a large waist measurement more than 40 inches for men and more than 35 inches for women.

Physical Activity. Everyone should get regular physical activity 30 minutes on most, if not all, days. Managing stress. Research has shown that chronic stress can sometimes raise your LDL cholesterol and lower your HDL cholesterol. Quitting smoking. Quitting smoking can raise your HDL cholesterol.

Since HDL helps to remove LDL cholesterol from your arteries, having more HDL can help to lower your LDL cholesterol. Medicines to lower cholesterol For some people, making lifestyle changes alone does not their lower cholesterol enough.

Lipoprotein apheresis to lower cholesterol Familial hypercholesterolemia FH is an inherited form of high cholesterol. Supplements to lower cholesterol Some companies sell supplements that they say can lower cholesterol.

Learn More. Being active when you have heart disease Medical Encyclopedia Also in Spanish Cholesterol - what to ask your doctor Medical Encyclopedia Also in Spanish Cholesterol and lifestyle Medical Encyclopedia Also in Spanish Cholesterol Levels National Library of Medicine Also in Spanish Give your heart a workout Medical Encyclopedia Also in Spanish Healthy habits for weight loss Medical Encyclopedia Also in Spanish Heart disease - risk factors Medical Encyclopedia Also in Spanish How to take statins Medical Encyclopedia Also in Spanish Managing your weight with healthy eating Medical Encyclopedia Also in Spanish Tips on how to quit smoking Medical Encyclopedia Also in Spanish.

Tips to Reduce Salt and Sodium National Heart, Lung, and Blood Institute - PDF. Test Your Knowledge. Test Your Knowledge About Healthy Eating Medical Encyclopedia Also in Spanish. Clinical Trials. gov: Hypercholesterolemia National Institutes of Health. Try oatmeal and whole grain toast for breakfast, curried lentils for lunch, or turkey chili with kidney beans for dinner.

Generally, the more processed a grain or bean, the less likely it is to have healthy benefits and nutritional value. Whenever you can, try to stock up on fresh ingredients. But common snack foods like chips, microwavable popcorn, cookies, pastries or crackers are high in trans and saturated fats.

On the other hand, snacking on fruits, vegetables and nuts not only helps you avoid bad fats, but also helps you get good fats and fiber. Raw nuts are high in unsaturated fats — which are the best kind of fats.

Nuts are great for a heart-healthy diet because they raise your good HDL cholesterol levels and lower your bad LDL cholesterol levels. Other examples of foods that are high in unsaturated fat include avocados and olives. Nuts — along with many fruits and veggies — can also be a great source of soluble fiber.

Adding as many of these foods as you can to your diet can be a double-dose of cholesterol-reducing impact. As with meats and whole grains, remember that more processing means less benefit.

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. Smoking can raise your cholesterol and make you more likely to have serious problems like heart attacks, strokes and cancer.

Page last reviewed: 13 July Next review due: 13 July Home Health A to Z High cholesterol Back to High cholesterol. How to lower your cholesterol - High cholesterol Contents What is high cholesterol?

Getting tested Cholesterol levels How to lower your cholesterol Medicines for high cholesterol. Ways to lower your cholesterol Eat less fatty food To reduce your cholesterol, try to cut down on fatty food, especially food that contains a type of fat called saturated fat.

Choledterol living a Tecnniques lifestyle, you can help keep your Techniquex in a healthy range and lower your risk of heart Natural metabolic support and stroke. Techniques for reducing cholesterol body reducint all of the Techniques for reducing cholesterol it needs, so you feducing Techniques for reducing cholesterol need to obtain cholesterol through foods. Eating lots of foods high in saturated fat and trans fat may contribute to high cholesterol and related conditions, such as heart disease. The combination raises your risk of heart disease and stroke. Physical activity can help you maintain a healthy weight and lower your cholesterol and blood pressure levels. Smoking damages your blood vessels, speeds up the hardening of the arteries, and greatly increases your risk for heart disease. If you do smoke, quitting will lower your risk for heart disease. Error: This is required. Error: Not a valid value. Cholesterol cholestedol a type of fat which redcing Techniques for reducing cholesterol by Techniques for reducing cholesterol body to build and repair cells and to make hormones. Your liver makes cholesterol, and some foods contain it. There are different types of cholesterol, and each is named after the different proteins that carry cholesterol in the blood. The key ones are:.