If you’re looking for ways to lower your cholesterol, start by making small changes to your daily routine. Changing your lifestyle can significantly impact your cholesterol levels, so incorporate these habits into your everyday life to see results. Eating healthier foods, exercising regularly, and reducing stress are all great ways to get started. Dietary changes are often the first step in lowering dietary fat. Start by reducing saturated and trans fats, which can raise your LDL (“bad”) cholesterol levels. Instead, focus on eating more heart-healthy unsaturated fats (HDL cholesterol rich foods), like those found in olive oil, nuts, and avocados. Here is a list of some lifestyle habits that will help lower your bad cholesterol:
1. Adopt a diet rich in soluble fiber
This type of fiber can help reduce LDL cholesterol by binding to it in the intestine and preventing its absorption into the bloodstream. Good sources of soluble fiber include oats, barley, legumes, apples, and citrus fruits. When adding soluble fiber to your diet, be sure to do so gradually to avoid gastrointestinal side effects like bloating and gas. Remember to drink plenty of water since soluble fiber absorbs water and can cause constipation if you need more fluids.
2. Flavor foods with herbs and spices in place of salt and butter
Flavored spices and herbs are also an excellent way to reduce dietary fat intake. When used in place of salt butter and cream sauces, they can help enhance food flavor without adding extra sodium and trans fat. Not to mention, they’re also packed with antioxidants and other health-promoting nutrients. Try using herbs and spices like garlic, ginger, turmeric, and cumin to flavor your food. And try adding lemon or lime to zest up dishes.
3. Eat good or unsaturated fats
Many unsaturated fats are good for you and can help lower your LDL cholesterol levels. These include polyunsaturated fats, like those found in fish and plant oils, and monounsaturated fats, like those found in olive oil and avocados. Both types of fat can help reduce LDL “bad” cholesterol and triglycerides while boosting “good” HDL cholesterol. Just remember that even healthy fats are high in calories, so eat them in moderation.
4. Avoid trans fats
Trans fats are the worst dietary fat, as they raise LDL cholesterol levels, which contribute to heart disease, heart attack and stroke. Trans-fats are often found in processed foods, so it’s best to avoid them as much as possible. When reading food labels, look for ingredients like “partially hydrogenated vegetable oil” or “vegetable shortening.” These are all code words for trans-fats. Also, many restaurants use trans-fats in their cooking, so it’s best to avoid fried foods when dining out.
5. Consume less sugar
Sugar is a significant contributor to empty calories and weight gain. Sugar is often found in processed foods and sugary drinks, so limiting your refined sugar intake is best. When you eat sugar, ensure it’s in moderation and opt for natural sources like fresh fruits and maple syrup, and spices like cinnamon. Also, avoid high fructose corn syrup, as it’s particularly harmful.
6. Eat a Mediterranean style diet
Lastly, one of the best ways to lower your dietary fat is to eat a Mediterranean-style diet. This diet is rich in fruits, vegetables, whole grains, nuts, and fish. It’s also low in saturated fats and red meat. Studies have shown that people who follow a Mediterranean diet have a lower risk of heart disease and other chronic conditions. So, if you want to improve your health and lower your dietary fat intake, this diet is a great way to do it.
