Dietary Changes to Lower Cholesterol
- Reduce Saturated Fats: Found in red meat and full-fat dairy products.
- Eliminate Trans Fats: Often found in margarines, store-bought cookies, crackers, and cakes.
- Eat Foods Rich in Omega-3 Fatty Acids: Such as salmon, mackerel, walnuts, and flaxseeds.
- Increase Soluble Fiber: Found in oats, kidney beans, Brussels sprouts, apples, and pears.
- Add Whey Protein: Available in dairy products, whey protein can lower LDL cholesterol.
Lifestyle Modifications
- Exercise Regularly: Aim for at least 30 minutes of physical activity most days.
- Quit Smoking: Improves your HDL (good) cholesterol level.
- Lose Weight: Carrying even a few extra pounds contributes to high cholesterol.
- Drink Alcohol in Moderation: For healthy adults, that means up to one drink a day for women and up to two drinks a day for men.
When Medication Might Be Needed
If lifestyle changes aren’t enough, your doctor might recommend medication such as statins. Always consult with a healthcare professional before starting any new treatment.