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May 2, 2024 · Oatmeal, oat bran and high-fiber foods. Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.
- Eat heart-healthy foods. A few changes in your diet can reduce cholesterol and improve your heart health: Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol.
- Exercise on most days of the week and increase your physical activity. Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the "good" cholesterol.
- Quit smoking. Quitting smoking improves your HDL cholesterol level. The benefits occur quickly: Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike.
- Lose weight. Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water.
Feb 15, 2024 · Unsaturated fats can lower your blood cholesterol levels. Monounsaturated fats are preferred. Polyunsaturated fats are OK. "You can still enjoy foods you love, but you should prioritize a heart-healthy diet and eat less-healthy foods in moderation. Small changes can make a big impact in reducing your risk of heart disease," says Dr. Singh.
Apr 4, 2024 · These tips can help you shape up your diet as well as your heart and waistline: Use a small plate or bowl to help control your portions. Eat more low-calorie, nutrient-rich foods such as fruits and vegetables. Eat smaller amounts of high-calorie, high-sodium foods. These include refined, processed and fast foods.
- How much you eat is just as important as what you eat. Overloading your plate, taking seconds and eating until you feel stuffed can lead to eating...
- Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetabl...
- Lean meat, poultry and fish, low-fat dairy products, and eggs are some of your best sources of protein. But be careful to choose lower fat options,...
- Eating a lot of sodium can contribute to high blood pressure, a risk factor for cardiovascular disease. Reducing sodium is an important part of a h...
- You know what foods to feature in your heart-healthy diet and which ones to limit. Now it's time to put your plans into action.Create daily menus u...
- Allow yourself an indulgence every now and then. A candy bar or handful of potato chips won't derail your heart-healthy diet. But don't let it turn...
To lower or prevent high cholesterol: Eat a diet that emphasizes fruit, vegetables and whole grains. Limit the amount of animal fats and use healthy fats in moderation. Lose extra pounds and maintain a healthy weight. Be physically active most days of the week. Drink alcohol in moderation, if at all. Manage stress levels.
Oct 15, 2020 · Increasing the amount of soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your low-density lipoprotein cholesterol. Many cookbooks and recipes are online to help you adjust your diet. The important thing is to start making small changes now.
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Feb 9, 2021 · What you can do. The good news is high cholesterol can be lowered, reducing risk of heart disease and stroke. Often changing your lifestyle or behavior can bring your numbers into line, including these steps: Eat a heart-healthy diet. The best way to lower your cholesterol is to reduce your intake of saturated and trans fats.
