20 Ways to Keep Your Cholesterol Healthy

Discover 20 actionable ways to manage cholesterol levels naturally and effectively for a healthier life.

Chris Graciano
December 17, 2024
3 min read

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High cholesterol can quietly harm your health, but keeping it at normal levels helps preserve your heart and overall well-being. This article examines 20 easy yet effective techniques for lowering cholesterol, from food changes to lifestyle behaviors. Whether you’re looking for prevention or improvement, these recommendations will help you live a healthier, more balanced lifestyle.

1. Eat More Soluble Fiber

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Oats, beans, and fruits can lower bad cholesterol by binding it to the digestive tract.

2. Swap Saturated Fats for Healthy Fats

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Instead of butter, use olive oil and replace chips with healthier snacks like nuts or avocados.

3. Increase Omega-3 Intake

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To boost good cholesterol, eat salmon, flaxseeds, or walnuts. These can also help reduce inflammation.

4. Choose Plant-Based Proteins

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Consuming red meat every time will raise your bad cholesterol. You can eat plant-based proteins, such as tofu, lentils, and legumes, to avoid that.

5. Add Sterol-Enriched Foods

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Fortified snack bars, spreads, or juices with plant sterols actively reduce cholesterol absorption.

6. Limit Refined Carbs and Sugary Treats

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Cutting back on pastries and white bread can reduce triglycerides linked to cholesterol imbalances.

7. Exercise Regularly

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Brisk walking, swimming, or cycling for at least 30 minutes five days a week is a superb way to maintain cholesterol levels.

8. Lose Excess Weight

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Even just shedding 5-10% of your body weight can already positively impact your cholesterol.

9. Quit Smoking

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Smoking is one of the leading causes of high cholesterol. If you’re regularly inhaling those cigarettes, you might want to stop ASAP.

10. Reduce Alcohol Consumption

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When drinking alcohol, moderation is key. Drinking excessively can negatively affect cholesterol and triglycerides.

11. Stay Hydrated

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Proper hydration supports liver function, which is crucial in cholesterol management.

12. Manage Stress

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Chronic stress can increase bad cholesterol. Practicing mediation or yoga are fantastic ways to manage stress.

13. Get Regular Cholesterol Screenings

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Routine blood tests allow you to track your progress and identify concerns early.

14. Consider Medication if Necessary

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If changes to your lifestyle aren’t effective, talk to your doctor about cholesterol-lowering medications.

15. Follow a Heart-Healthy Eating Plan

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For long-term outcomes, consider following a Mediterranean or DASH diet.

16. Take Prescribed Supplements

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Niacin or omega-3 supplements can help improve lipid profiles as directed by a doctor.

17. Cook More at Home

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Preparing meals helps limit fat and salt intake while avoiding processed foods.

18. Incorporate Nuts Daily

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A handful of almonds or walnuts contain healthful lipids and fiber that promote heart health.

19. Limit Processed and Fried Foods

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These frequently include trans fats, which are harmful to cholesterol levels.

20. Stay Consistent

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Cholesterol remediation needs consistent work to achieve long-term improvements.