How to Lower Cholesterol
Health & Wellness:, Lifestyle

How to Lower Cholesterol?

Looking to lower your cholesterol naturally?
You’re not alone. With more people becoming health-conscious, keeping cholesterol levels in check is a hot topic — and for good reason. High cholesterol can sneak up silently and increase your risk of heart disease, stroke, and other health problems. The good news? You don’t need a complete lifestyle overhaul to start seeing results. From diet changes to daily habits, here’s a simple, no-nonsense guide to help you get started:

1. Eat More Heart-Healthy Foods

  • Increase soluble fiber: Found in oats, beans, lentils, fruits like apples and pears, and vegetables. Soluble fiber helps absorb cholesterol in your gut before it enters your bloodstream.
  • Add healthy fats: Replace saturated fats (like butter, lard, fatty cuts of meat) with healthy fats from avocados, nuts (like almonds and walnuts), seeds, and olive oil.
  • Eat more fatty fish: Salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids, which help reduce triglycerides and improve heart health.
  • Choose whole grains: Switch to brown rice, wholemeal bread, whole grain pasta, and oats instead of refined carbs.

2. Cut Back on Bad Fats

  • Avoid trans fats: Found in many processed snacks, baked goods, and margarine. Check labels for “partially hydrogenated oils” and skip them.
  • Limit saturated fats: Reduce your intake of full-fat dairy, red meat, and fried foods.
  • Watch out for high-cholesterol foods: Egg yolks and organ meats (like liver) are high in cholesterol. You don’t have to cut them out completely but eat in moderation.

3. Get Active

Pickleball to lower Cholesterol
  • Exercise regularly: Aim for at least 30 minutes of moderate-intensity exercise (like brisk walking, cycling, or swimming) 5 days a week. Physical activity helps raise HDL (the good cholesterol) and lowers LDL (bad one).

4. Lose Extra Weight

  • Even losing 5–10% of your body weight can significantly improve your health. Focus on small, consistent changes in diet and activity.

5. Stop Smoking & Limit Alcohol

  • Quit smoking: It boosts your HDL cholesterol and improves heart health almost immediately.
  • Drink alcohol in moderation: If you drink, limit to 1 drink per day for women and 2 for men. Too much alcohol can raise cholesterol and triglyceride levels.

6. Consider Supplements (Only After Consulting Your Doctor)

  • Plant sterols/stanols: Found in fortified foods like spreads, juices, and yogurts, they can help block cholesterol absorption.
  • Psyllium husk: A fiber supplement that helps lower cholesterol when taken daily.
  • Omega-3 supplements: If you don’t eat fish, these can help support heart health.

7. Medication (if lifestyle changes aren’t enough)

If your cholesterol remains high despite lifestyle changes, your doctor may prescribe medication like statins, ezetimibe, or PCSK9 inhibitors to manage your levels.

Go for a lipid panel blood test at least once a year to track your LDL, HDL, total cholesterol, and triglycerides — and stay in the know.