Discover tips for hitting your cholesterol sweet spot.
Heart disease is the nation’s leading cause of death among women—and high cholesterol is a major risk factor. Learn how to lower cholesterol naturally with these simple lifestyle tweaks.
Lower Cholesterol Naturally With These Tips
If you’ve been diagnosed with high cholesterol, please note that you should always consult your healthcare provider for guidance on how to achieve healthier levels. If your doctor has prescribed medication, use these tips to support your recommended treatment plan.
1. Reduce overall saturated fat intake.
Saturated fat is a major contributor to high cholesterol levels, and its consumption has been linked to cardiovascular disease. The American Heart Association recommends a person on a 2,000-calorie diet should eat no more than 16 grams of saturated fat every day. This type of fat is found in hydrogenated oils, whole milk and dairy products, and processed meats (like pepperoni). Instead of recipes with bad-fat foods, enjoy dishes like One Pot Chicken and Spinach.
2. Eat less animal protein.
While protein is a necessary component of eating well, animal-based sources can contain the saturated fat that negatively impacts cholesterol. You don’t necessarily need to go full-on vegetarian; plan to eat meatless dishes one or two days each week to reduce your intake. Spoon into Hearty Lentil and Vegetable Soup or try Slow Cooker Vegetarian Enchiladas.
3. Swap out cow’s milk.
Dairy can be an important part of a healthy lifestyle, but cow’s milk may be preventing you from lowering cholesterol levels. Switch to milk alternatives like almond or coconut milk. Here’s how they stack up:
Mg (milligrams) of Cholesterol per Cup
Whole Milk: 33 mg
Low Fat: 10 mg
Skim Milk: 4 mg
Almond Milk: 0 mg
Coconut Milk: 0 mg
Dig into Almond Milk Rice Pudding with Cranberries or sip Mango Almond Milkshake.
4. Love those legumes and lentils.
Beans contain the fiber that slows the rate of cholesterol absorption, so they’re a smart choice to lower cholesterol naturally. Spanish Lentil Salad or Lentil and Kale Soup are tasty recipes for your heart-healthy menu.
5. Don’t fear good fats.
Monounsaturated fats, like those found in olive oil, lower LDL (bad) cholesterol. Another type of good fat, polyunsaturated, lowers both LDL and total cholesterol. This includes the omega-3 fatty acids found in chia seeds, walnuts, and cold water fish, like tuna and salmon. Dishes such as Barbeque Chicken and Avocado Quesadillas and Lite Tuna Melt Wrap add ticker-friendly fats to your diet.
6. Nosh on a handful of raw nuts or seeds daily.
Nuts help lower total and LDL cholesterol. However, they can be high in calories, so stick to one small handful of nuts each day. Choose unsalted seeds or nuts to cut back on excess sodium consumption. Tasty options include walnuts, almonds, pistachios, cashews, pumpkin seeds, and sesame seeds. You can also try these foods in recipes like Banana Walnut Overnight Oatmeal.
7. Load up on leafy greens.
These veggies are especially effective at lowering cholesterol because they’re high in soluble fiber, which lowers LDL levels. Arugula, spinach, spring mix, romaine heart lettuce, kale, chard, and collard greens are all delish choices. Eat Slow Cooker Butternut Squash & Kale Stew or Mango & Arugula Salad with Cilantro Crema to green up your diet.
8. Color up your veggie menu.
Along with leafy greens, add more colorful vegetables to your crisper. Vegetables are a good source of low-calorie fiber, helping to lower cholesterol naturally. Sink your spoon into Raw Red Pepper Soup or enjoy Slow Cooker Southwestern Stuffed Peppers.
9. Dig whole grains.
Trade refined grain products, like white bread and pasta, for their whole grain cousins to lower cholesterol naturally. At Skinny Ms., we love quinoa because it offers whole grain power as well as protein to support lean muscle. Oatmeal is another whole grain staple for any heart-healthy menu. It contains beta-glucan, a substance that absorbs bad cholesterol. Greet the morning with Breakfast Quinoa or Refrigerator Oatmeal with Bananas & Berries.
10. Cut out refined sugar.
Diets high in refined sugar have been connected to unhealthy cholesterol levels. A published study found that consuming large amounts of added sugar more than tripled the risk for low levels of good cholesterol, which is a risk factor for heart disease. Need help getting started? Try the 30-Day No Sugar Challenge.
Enjoyed the read? Check out more:
- Low Cholesterol Shopping List
- Top 10 Ways Plant-Based Eating Can Improve Your Health
- Guilt-Free Grocery Shopping, With a Heart Healthy Grocery List
- Plant-Based Slow Cooker Chili Recipe
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Resources:
Today’s Dietician
American Heart Association
Science Daily
UCSF Medical Center
