High cholesterol is a common health issue that can silently increase your risk of heart disease and stroke. Fortunately, your diet plays a major role in regulating cholesterol levels — and with a few simple changes, you can naturally support heart health, reduce LDL (bad cholesterol), and increase HDL (good cholesterol).
Soluble fiber binds with cholesterol in the digestive system and helps remove it from the body before it reaches the bloodstream.
Oats, legumes (like lentils and beans), apples, citrus fruits, barley, flaxseeds, and psyllium husk.
Replacing saturated and trans fats with healthy unsaturated fats can help lower LDL cholesterol and raise HDL.
Avocados, olive oil, nuts, seeds, and fatty fish like salmon, mackerel, and sardines.
Processed foods, margarine, fried snacks, and baked goods with hydrogenated oils.
Omega-3 fatty acids don’t directly lower LDL but help reduce triglycerides and inflammation, improving overall heart health.
Fatty fish (salmon, tuna, trout), chia seeds, flaxseeds, and walnuts.
Antioxidants help prevent cholesterol from oxidizing, which reduces the risk of plaque buildup in arteries.
Berries, dark leafy greens, green tea, dark chocolate (in moderation), and colourful fruits and vegetables.
Whole grains are high in fiber and take longer to digest, which helps regulate blood sugar and cholesterol levels.
Oats, quinoa, barley, whole wheat, and brown rice.
White bread, sugary cereals, white rice, and pastries.
A plant-forward diet naturally contains less saturated fat and more cholesterol-lowering nutrients.
Vegetables, fruits, legumes, nuts, seeds, and whole grains. Try plant-based swaps for meat a few times a week.
Certain foods have compounds that actively help lower cholesterol.
– Garlic: reduces total and LDL cholesterol.
– Turmeric: contains curcumin with anti-inflammatory properties.
– Green tea: rich in catechins.
– Apple cider vinegar: may support lipid balance.
Excess sugar and alcohol can raise triglycerides, lower HDL, and contribute to liver strain — all of which negatively impact cholesterol levels.
Choose water, herbal teas, or infused water. Limit sugary drinks, desserts, and alcohol consumption to moderate levels.
Improving your cholesterol levels doesn’t require extreme diets or medications right away — just mindful, consistent dietary changes. By adding heart-healthy foods and removing harmful ones, you can naturally reduce your cholesterol and support your overall well-being.
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