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Lower Cholesterol Naturally: Key Foods and Lifestyle Changes for a Healthier Heart
Discover how incorporating avocados,oats,nuts,and leafy greens into your diet,along with lifestyle adjustments,can significantly improve your cholesterol levels and overall heart health.
The Importance of Managing Cholesterol
Approximately 25 million adults in the United States grapple with high cholesterol, a condition that significantly elevates the risk of heart disease. High cholesterol often requires medical intervention, but dietary choices and lifestyle modifications play a crucial role in managing and improving cholesterol levels.
| Cholesterol Type | Ideal Level | Impact on Health |
|---|---|---|
| Total Cholesterol | Around 150 mg/dL (or below 200 mg/dL) | Overall indicator of heart health |
| LDL Cholesterol (Bad) | 100 mg/dL or less | High levels increase heart disease risk |
| HDL Cholesterol (Good) | Above 40 mg/dL for men, 50 mg/dL for women | Protects against heart disease |
Foods That Can Help Lower Cholesterol
Certain foods have been shown to positively impact cholesterol levels.Incorporating these into your diet can be a delicious and effective way to support heart health.
1. Avocados
Avocados are more than just a trendy toast topping; they’re packed with heart-healthy monounsaturated fatty acids. These fats can definitely help raise “good” HDL cholesterol while lowering “bad” LDL cholesterol. A study published in the Journal of the American Heart Association found that eating one avocado a day as part of a moderate-fat diet can improve LDL cholesterol levels.
Enjoy avocados sliced on sandwiches, blended into smoothies, or mashed into guacamole. their creamy texture and mild flavour make them a versatile addition to any meal.
2. Oats
Start your day with a bowl of oatmeal for a heart-healthy boost. Oats contain soluble fiber, specifically beta-glucan, which binds to cholesterol in the digestive system and helps remove it from the body. According to the Mayo Clinic, eating 5 to 10 grams of soluble fiber a day can decrease your LDL cholesterol.
Beyond breakfast, oats can be used in baking, as a coating for chicken or fish, or as a binder in meatloaf. Their versatility makes it easy to incorporate them into your diet.
3. Nuts
Snacking on a variety of nuts throughout the week can also benefit your cholesterol levels. Almonds, walnuts, pecans, and other nuts are rich in unsaturated fats, fiber, and vitamin E. These nutrients contribute to lowering LDL cholesterol and reducing the risk of heart disease. A study in the American journal of clinical Nutrition showed that consuming nuts regularly can significantly improve lipid profiles.
Nuts are incredibly versatile. They can be enjoyed on their own for a quick snack or added to other dishes, like salads and yogurt, for a delightful crunch.
4. Leafy Greens
Multiple studies have linked the regular consumption of leafy greens with benefits for cholesterol levels. Greens like spinach, kale, and Swiss chard are packed with vitamins, minerals, soluble fiber, antioxidants, and other plant compounds that help fight chronic inflammation and prevent the buildup of cholesterol in the body.
Besides enjoying them in a salad, leafy greens can be sautéed and seasoned for a nutritious side dish, added to baked pasta dishes, or blended into your morning smoothie.
What Are Optimal Cholesterol Levels?
Starting at age 20, it’s recommended that adults have their cholesterol levels checked at least once every four to six years. More frequent testing might potentially be recommended for folks at a higher risk of heart disease, such as those with a family history of the condition.
Here are the optimal cholesterol levels for adults,according to the CDC:
- total cholesterol: around 150 mg/dL
- LDL cholesterol: 100 mg/dL or less
- HDL cholesterol: above 40 mg/dL for men and 50 mg/dL for women
It’s worth noting that while the CDC sets optimal total cholesterol at 150 mg/dL,other organizations recommend simply keeping total cholesterol below 200 mg/dL.
Other Strategies to Lower Your Cholesterol
Besides medications, there are many changes you can make to help improve your cholesterol levels and reduce your risk of heart disease.
- Focus on whole foods. This may not come as a surprise, but one of the best ways to support better cholesterol levels is by eating more nutrient-dense whole foods.fill your plate with whole grains, healthy fats, lean proteins, and plenty of colorful fruits and vegetables.
- Limit ultra-processed foods and added sugar. Highly processed foods tend to be higher in unhealthy fats, which can worsen cholesterol levels. Similarly, diets high in added sugar may negatively effect heart health. Ideally, limit added sugars to no more than 9 teaspoons per day for men and 6 teaspoons per day for women.
- Cook more at home. “One of the most powerful lifestyle changes to reduce cholesterol levels is to prepare more of your own meals at home,” says Simran Malhotra, M.D., dipablm, CHWC, a doctor who practices lifestyle medicine and is the founder of Wellness by LifestyleMD. New to cooking? Start with a simple meal plan and gradually increase your repertoire.
- Move more. Regular physical activity is good for virtually all aspects of health—including your heart. And you don’t have to lift heavy or run multiple miles to get a good workout. Walking regularly is a great way to strengthen your heart muscle without putting too much strain on your joints.To help lower cholesterol levels and improve heart health, aim to get 150 minutes of moderate-intensity exercise each week.
- Incorporate plant sterols. Plant sterols are naturally occurring compounds found in plant foods, like vegetables, that have been shown to have a cholesterol-lowering effect. While you can get them through food, folks with high cholesterol may benefit from a supplement. Talk to your doctor about weather a plant sterol supplement might be right for you.
- Stop smoking and limit alcohol intake. Smoking is associated with higher cholesterol levels, so quitting as soon as possible may help get your levels down. Similarly, heavy alcohol consumption—defined as more than four or five drinks per day for women or men, respectively—is consistently linked with negative effects on LDL cholesterol and blood pressure levels. While you don’t have to give up alcohol completely, it’s recommended to limit intake to no more than one drink per day for women and two drinks per day for men.
The Bottom Line
Whether you have high cholesterol or are simply trying to take preventive measures, incorporating avocados, oats, nuts, and leafy greens into your regular diet is a great place to start. Of course, diet is just one piece of the puzzle. For optimal heart health,make sure to stay active throughout the day,limit alcohol intake,and quit smoking—or avoid starting the habit. Unsure of what your cholesterol levels are? A great place to start is by making an appointment with your doctor to find out!
