When it comes to maintaining overall well-being, your heart is the engine that keeps you going, and deserves special attention! If you want to keep your cholesterol in check, you’ll be happy to learn that managing cholesterol doesn’t mean giving up everything you love. Here are some tips for lowering cholesterol naturally:
1. Fiber for cholesterol reduction: Think of fiber as your heart’s best friend!
Soluble fiber, found in foods like oats, beans, lentils, apples, and citrus fruits, helps reduce LDL (or “bad” cholesterol) by binding to it and flushing it out of your system. Aim to include more fiber-rich foods in your meals and snacks – your heart will thank you!
2. Learn the best fats for heart health: Say yes to healthy fats.
Not all fats are created equal! Swap out saturated fats (found in red meat, fried foods, and butter) for heart-healthy unsaturated fats. Think avocados, olive oil, nuts, seeds, and fatty fish like salmon or mackerel. These power-packed fats can help boost your HDL (“good” cholesterol) and keep your LDL in check. My favorite way to add these in is to sprinkle some chopped walnuts and ground flaxseed on top of oatmeal in the morning!
3. Embrace a cholesterol-lowering plant-based diet: Plant power for the win!
Plant-based foods are a game changer when it comes to lowering cholesterol. Incorporate more fruits, veggies, whole grains, and legumes into your meals. Bonus points for adding cholesterol-lowering superheroes like soy products, almonds, and flaxseeds!
4. Exercise to reduce cholesterol: Move Your Body in Ways that Feel Good.
Regular exercise strengthens your heart and improves circulation. Regular physical activity can raise your HDL and lower LDL. . The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, but any movement is helpful and better than none. Find activities you enjoy, whether it’s walking or hiking, dancing, or swimming, and gradually introduce them to make them part of your routine.
5. Avoid these foods for high cholesterol: Keep trans fats off your plate!
Trans fats, often found in processed and fried foods, can increase LDL but also lower HDL—a double whammy! Check ingredient lists for “partially hydrogenated oils” and steer clear.
6. Add spice for heart health: Spice things up!
Spices like turmeric, garlic, and ginger are not only delicious but may also have heart-supporting benefits. Experiment with these flavorful additions in your cooking to make meals both tasty and nourishing. One of my favorite ways to include these spices is this Sheet Pan Chicken Tikka recipe.
7. Reduce added sugar and improve heart health: Try these smart swaps.
High added sugar intake is linked to increased LDL and lower HDL. Pay attention to the amounts of added sugars in your foods & drinks, these are frequently found in sugary beverages, snacks, and some more surprising sources in ultra-processed foods like salad dressings and breads. Swap sugary snacks and drinks for naturally sweet options like fresh fruit or herbal teas.
8. Lower your cholesterol by lowering your stress: Unwind a bit.
Chronic stress can impact your heart health via blood pressure, inflammation, and cholesterol levels. Find what helps you unwind—whether it’s yoga, meditation, spending time in nature, or laughing at your favorite sitcom—and make it a priority. Don’t hesitate to seek support from friends, family, or a professional when needed.
9. Boost your heart health by prioritizing sleep: Don’t skip good rest.
Quality sleep is a secret weapon in the fight against high cholesterol. Aim for 7-9 hours of shut-eye each night, and establish a consistent bedtime routine to give your body the rest it needs to repair and regulate itself.
10. Make It a Lifestyle, Not a Chore
Adopting habits to lower cholesterol naturally isn’t about perfection, but gradual changes can make a big difference over time. Start small—add an extra veggie to dinner, take a quick walk, or swap soda for water. Celebrate your wins and keep building on them!
Your heart works hard for you every day. Let’s work together to give it the care, love, and support it deserves! Your Well Balanced Nutrition dietitian can help with specific changes to target your individual heart health needs.
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