4 dietary changes lower cholesterol

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A healthy diet is one of the biggest tools you can add to your arsenal of defenses against high cholesterol.

Unbridled levels of “bad” cholesterol can mean bad news for your cardiovascular health, increasing your risk of heart disease and stroke.

While your diet can be a damaging foundation for high cholesterol, smart dietary decisions can lead to the exact opposite result.

The doctor shared four simple dietary recommendations that can help.

1. Increase your fiber intake

The fiber hidden in oatmeal and fruit blocks the absorption of some cholesterol from the intestines into the bloodstream.

Soluble fiber dissolves in water to form a gel-like substance and collects fat, dietary cholesterol, bile salts, and sugar for excretion as it passes through the intestines, making them unavailable for more cholesterol. Fiber also reduces excessive blood sugar levels. When blood sugar levels are high, there are more triglycerides, thereby increasing cholesterol production.

The expert shared that good sources of fiber include: popcorn, lentils, beans, broccoli, berries, avocados, whole grains, apples, and dried fruits.

2. Eat more unsaturated fats

Not all fat is bad. In fact, unsaturated fats can help raise your “good” cholesterol and, therefore, lower your “bad” cholesterol.

Good cholesterol absorbs bad cholesterol and carries it to the liver. The liver then flushes it out of your body.

Foods including nuts, seeds, avocados, and olive oil are rich in this healthy type of fat.

3. Avoid foods with saturated fats

Unlike their unsaturated counterparts, saturated fats, found in sausages, butter, and crackers, aren’t as good for your arteries.

Over time, consuming too much of this type of fat can raise your “bad” cholesterol levels and put you at risk for various health problems.

The nutritionist recommended being cautious about the following foods: fatty cuts of meat, butter, ghee, lard, cheese (especially hard cheeses like cheddar), cream, sour cream and ice cream, chocolate confectionery, palm oil, coconut oil and coconut cream.

4. Reduce your sugar intake

The doctor explained that high sugar intake is likely linked to high levels of bad cholesterol. Additionally, sugar can lower your “good” cholesterol levels, further putting your cardiovascular system at risk.

Therefore, the expert recommended consuming sugar in moderation and using alternatives such as raw honey.

“Raw honey contains antioxidants that can increase your good cholesterol levels, potentially reducing your overall risk of cardiovascular disease,” he added.