Reduce cholesterol with these foods easily

Updated at: May 08, 2018
Reduce cholesterol with these foods easily

High cholesterol can lead to heart disease and heart attacks, you will have to change your lifestyle to alter the situation of high cholesterol and reduce it.

Arka Roy Chowdhury
Heart HealthWritten by: Arka Roy ChowdhuryPublished at: Oct 05, 2017

High cholesterol, also known as hypercholesterolemia has the possibility of increasing the risk of heart disease and heart attacks. This can be worked upon if you can take medications and make a few lifestyle changes; these are basic and simple ways that a human being should ideally follow. Cholesterol is sterol, which is a type of fat and is one of the three major classes of lipids which animal cells utilize to construct their membranes. Therefore, these are manufactured by all animal cells; plants, on the other hand, do not manufacture cholesterol.


Lose Weight

If you have excess weight even just a little bit, then you have chances of having high cholesterol, this can be altered if you lose as little as 5 to 10 percent of your body weight.

Try to evaluate your daily routine and figure out how you can lose weight, whether through exercises or proper diet. Do not eat when you are bored or frustrated, take a walk, and enjoy the scenery around you, it is healthy for the mind and body. Do not snack on junk food or sit being a couch potato, instead have some fruits in between meals, don’t eat mindlessly.

Try and be more active than usual and get 8 to 9 hours of sleep daily.

Eat Heart-healthy Foods

Make a few changes in your food habits and that will make an impact on your cholesterol levels, here are some tips for you.

  • Healthier Fats: Saturated fats that are found in red meat and dairy products can raise your cholesterol level and the low density lipoprotein, which is the bad cholesterol. Try and include lean meat, low-fat dairy and monounsaturated fats that are found in olive, peanut and canola oils
  • No Trans Fat: Fried foods and commercially baked products such as cookies, crackers and snack cakes contain trans fat in them, they may misguide you with the ‘trans fat-free’ label. Check the food ingredients list and you will know that your food has trans fat if it contains partially hydrogenated oil
  • Cholesterol in food: You should not consume more than 300 milligrams of cholesterol every day and less than 200 mg if you have heart disease or diabetes. The most concentrated source is organ meats, egg yolks and whole milk products, and as mentioned before, eat lean cur meats and drink skim milk
  • Omega 3 Fatty Acids: Omega-3 fatty acids can help to lower the bad cholesterol, and so you should eat fishes such as salmon, mackerel, and herring. Vegetarians can eat walnuts, almonds, and ground flax seeds

Also, eat whole grains as that promotes heart health, like whole grain breads, whole wheat pasta, whole wheat flour and brown rice. Always eat fresh fruits and vegetables as they are rich in dietary fiber which can help lower the cholesterol level.


Exercising is one of the best ways to reduce your cholesterol level, this is irrespective of the fact whether you are overweight or not. In fact moderate exercising can help you to raise high-density lipoprotein (HDL) which is the good cholesterol. Consult your doctor and try to do at least 30 minutes of exercise a day, and be physically active for the rest of the day.

Try to take a brisk walk during the lunch hour, ride a bicycle to work, swim, play your favourite sport, or just join a gym. Little things like getting off before your bus stop and walking, taking the stairs instead of the elevator, all of this help.

Read more articles on Exercise & Fitness.

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