Introduction
If you’re looking for surefire ways to lower your cholesterol, look no further. Dietitians have identified a number of foods and lifestyle changes that can help you reduce your cholesterol levels and improve your overall health. From eating more fiber-rich foods to exercising regularly, these tips can help you make the necessary changes to lower your cholesterol. Eating the right foods and making the right lifestyle changes can help you reduce your risk of heart disease and other health problems associated with high cholesterol. Read on to learn more about surefire ways to lower your cholesterol, according to dietitians.
Surefire Ways to Lower Your Cholesterol, Say Dietitians — Eat This Not That
If you’re looking to lower your cholesterol, dietitians say there are some surefire ways to do it. Here are some of their top tips for eating this, not that, to help you get your cholesterol levels in check.
Eat This
- Oats and oat bran: Oats are a great source of soluble fiber, which helps to reduce cholesterol levels.
- Nuts: Nuts are a great source of healthy fats and fiber, which can help to reduce cholesterol levels.
- Fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which can help to reduce cholesterol levels.
- Fruits and vegetables: Fruits and vegetables are packed with fiber, vitamins, and minerals, which can help to reduce cholesterol levels.
- Whole grains: Whole grains are a great source of fiber, which can help to reduce cholesterol levels.
Not That
- Processed meats: Processed meats like bacon, sausage, and deli meats are high in saturated fat, which can raise cholesterol levels.
- Fried foods: Fried foods are high in saturated fat and trans fat, which can raise cholesterol levels.
- Sugary foods and drinks: Sugary foods and drinks are high in calories and can raise cholesterol levels.
- Refined grains: Refined grains like white bread and white rice are low in fiber, which can raise cholesterol levels.
- Full-fat dairy products: Full-fat dairy products like whole milk and cheese are high in saturated fat, which can raise cholesterol levels.
By following these tips, you can help to lower your cholesterol levels and improve your overall health. Remember to talk to your doctor or dietitian if you have any questions or concerns about your cholesterol levels.
No one wants to hear those four dreaded words from their doctor—you have high cholesterol. Getting news like this can be frustrating, especially if you don’t know what to do or how to lower your cholesterol levels.
Your doctor will ultimately know the best plan for your health moving forward, but it’s useful to have some insight from dietitians when you’re trying to pick healthier food for your next meal or snack.
That’s why we talked with a few experts about their recommendations for the foods they believe can help lower your cholesterol levels, which will help you feel more prepared next time you’re at the grocery store.
Continue reading to learn about these cholesterol-lowering tips, and for more healthy eating advice, make sure to also check out these Eating Habits to Lower Your Cholesterol.
If you’re wanting to work on lowering your cholesterol, strawberries may be a helpful addition to your yogurt bowl, salad, or just as a quick snack.
“Antioxidants, fiber, and phytochemicals in strawberries have been shown to reduce total cholesterol levels, and eating at least 1.5 cups of strawberries per week is associated with a 34% reduced risk of heart attack,” says Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, and a member of our medical expert board.
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Manaker also mentions that switching out your sugar-sweetened beverages for 100% orange juice may help you with your health endeavors.
“Adults who consume orange juice are associated with significantly lower total and LDL “bad” cholesterol levels,” says Manaker. “Plus, males appear to have a 23% reduced risk for having low HDL ‘good’ cholesterol concentrations, compared to non-OJ consumers.”
Dr. Nick Fuller, RD from the University of Sydney and founder of the Interval Weight Loss program, recommends swapping out your sugary breakfast cereal for oatmeal instead.
“Oats are a rich source of beta-glucan, a specific type of soluble fiber, that works like a sponge in the intestine to mop up cholesterol and prevent it from sticking to our arteries,” says Fuller. “Opt for either rolled oats, steel-cut oats, or oat bran, which is higher in beta-glucan content.”
Here’s The #1 Best Oatmeal to Eat to Lower Cholesterol, Says Dietitian
According to Manaker, you may also want to start snacking on walnuts more.
“A recent study published in Circulation suggests that people who eat about half a cup of walnuts daily for two years modestly lower their LDL cholesterol levels,” says Manaker. “Specifically, the walnut-eaters lowered LDL levels an average of 4.3 milligrams per deciliter.”
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