How can I reduce my cholesterol level?

Posted on by Muna Meyer

How can I reduce my cholesterol level?

A few changes in your diet can reduce cholesterol and improve your heart health:

  1. Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol.
  2. Eliminate trans fats.
  3. Eat foods rich in omega-3 fatty acids.
  4. Increase soluble fiber.
  5. Add whey protein.

What foods are high in cholesterol?

High-cholesterol foods to avoid

  • Full-fat dairy. Whole milk, butter and full-fat yogurt and cheese are high in saturated fat.
  • Red meat. Steak, beef roast, ribs, pork chops and ground beef tend to have high saturated fat and cholesterol content.
  • Processed meat.
  • Fried foods.
  • Baked goods and sweets.
  • Eggs.
  • Shellfish.
  • Lean meat.

What is the most common cause of high cholesterol?

The most common cause of high cholesterol is an unhealthy lifestyle. This can include: Unhealthy eating habits, such as eating lots of bad fats. One type, saturated fat, is found in some meats, dairy products, chocolate, baked goods, and deep-fried and processed foods.

How do I reduce my cholesterol without medication?

Here are nine ways you can lower your cholesterol levels without medication:

  1. Limit unhealthy fats.
  2. Get your omega-3s.
  3. Eat more fiber.
  4. Cut back on added sugar.
  5. Limit alcohol.
  6. Quit smoking.
  7. Exercise on most days.
  8. Develop healthy sleep habits.

Does water help cholesterol?

On days you drink, 1–2 drinks per day may improve HDL cholesterol and reduce the risk of cardiovascular disease.

Are bananas good for cholesterol?

Fruits like avocados and apples, and citrus fruits like oranges and bananas can help lower cholesterol. Cholesterol also can come from foods we eat, so feeding your heart the right foods is an important way to lower bad cholesterol levels. You can break down LDL cholesterol eating healthy fats and soluble fiber.