Ways to Lower Cholesterol With Your Diet

Managing cholesterol levels through diet is essential for heart health. Increase soluble fiber with foods like oats, beans, and fruits. Choose healthy fats such as olive oil, avocados, and nuts. Incorporate omega-3 fatty acids from fatty fish and seeds. Add plant sterols and stanols through fortified foods. Opt for whole grains and a variety of fruits and vegetables. Limit alcohol intake and stay hydrated. These simple dietary changes can help maintain balanced cholesterol levels naturally.

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By Evgenii Vlasov4 февр. 2025 г.

Understanding Cholesterol

Cholesterol is a fatty substance in the blood. While necessary for body functions, excessive levels can increase heart disease risks.

Dietary Strategies to Lower Cholesterol

1. Increase Soluble Fiber Intake

Oats (rich in beta-glucan)
Beans and legumes
Fruits like apples, strawberries, and citrus

2. Choose Healthy Fats

Olive oil (monounsaturated fats)
Avocados
Nuts like almonds and walnuts

3. Incorporate Omega-3 Fatty Acids

Fatty fish (salmon, mackerel, sardines)
Flaxseeds
Chia seeds

4. Add Plant Sterols and Stanols

These help block cholesterol absorption and are found in fortified foods and supplements.

5. Limit Dietary Cholesterol

Reduce intake of organ meats
Moderate shellfish consumption

6. Choose Whole Grains

Brown rice
Whole wheat bread
Barley

7. Consume More Fruits and Vegetables

Leafy greens like spinach and kale
Berries
Citrus fruits

8. Limit Alcohol Intake

Moderation is key: one drink per day for women, two for men.

9. Stay Hydrated

Water supports metabolism and overall health.

References

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