Cholesterol is a waxy, fat-like substance required to form cell tissues, protect nerves, and manufacture a few hormones. All the cholesterol the body needs is produced by the liver. But you can also receive this substance from foods like eggs, meats, and dairy products. The problem is you run an increased risk of developing heart disease if your cholesterol is very high. Hence, it is crucial to maintain cholesterol levels at an optimum level.

How to lower cholesterol levels?
You can increase “good” HDL cholesterol and lower “bad” LDL cholesterol with small changes in your lifestyle:

Say no to trans fat
Trans fats are among the worst if you want to lower cholesterol levels. They increase LDL levels, lower HDL levels, and raise the risk of heart disease and stroke. While the FDA is implementing measures to eliminate synthetic trans fat from food, certain items may still contain trace levels of trans fat. One way to steer clear of this harmful fat is to scrutinize nutrition labels and ingredients when grocery shopping. Trans fat is usually known by its fancy name, “partially hydrogenated oil (PHO).” Avoid any product if this word appears on its packaging.

Opt for soluble fiber
If you believe fiber is only helpful for digestion, reconsider; it can also improve your cardiovascular health. Soluble fiber (the fiber that can dissolve in water) is often present in foods low in cholesterol. But how does it work? To lower harmful cholesterol levels, such as LDL, soluble fiber absorbs cholesterol in the gut before it enters the bloodstream. Examples of foods high in soluble fiber are oats, barley, quinoa, whole-grain bread, and chickpeas. Adding more of these to your meal plans is simple. Try curried lentils for lunch and turkey chili with kidney beans for dinner. Oats and whole-grain toast make a great breakfast.

Increase physical activity
Moderate physical activity helps lower bad cholesterol and increase good cholesterol or high-density lipoprotein (HDL). For the best results, indulge in at least 30 minutes of exercise five days a week or vigorous aerobic activity for 20 minutes three times a week, with your doctor’s approval. If you cannot fit exercise into your busy schedule, consider vigorous walking during your lunch break, cycling to work, or playing a sport on the weekends. Finding a workout partner or joining an exercise club will help you stay motivated. Besides helping lower cholesterol, increased physical activity will improve your stamina and fitness.

Drink sufficient water
The importance of drinking water regularly cannot be overstated. The liver helps break down cholesterol, helping control its levels. Cholesterol can accumulate in the body if the liver does not function properly. And hydration is a must to keep the liver healthy. A particular study accessing the impact of hydration on older persons’ metabolic health discovered that drinking enough water was linked to better HDL cholesterol levels.

Add fresh fruits and veggies to the meals
Vegetables and fruits naturally contain little fat and enrich and diversify your meals. They are also a fine source of fiber, vitamins, and minerals necessary for overall health and well-being. Try to eat five cups of fruit and vegetables every day. But avoid rice, corn, and potatoes, as these are considered carbs.

Switch to better cooking methods
The healthiest methods to cook meat, poultry, and other items are roasting, broiling, and baking. Before you begin, remove any extra skin or fat. You can stir-fry or pan-broil lean cuts. And instead of adding fats such as butter or margarine, use a nonstick pan or cooking spray. Moreover, when dining out, find out how the food is being made; instead of having your meal fried, ask for it to be baked, broiled, or roasted.

Consider beneficial supplements
If altering your meal plan is not sufficient, you may consider supplements after consulting with a doctor. Supplements with plant stanols and sterols can aid in preventing the absorption of cholesterol. These compounds are also found in margarine, yogurt, and orange juice. You can also consider omega-3 supplements or fatty fish if you have heart disease or excessive triglycerides. Red yeast rice and psyllium husk are other common foods, also available as supplements, that might assist in maintaining lower cholesterol levels in the body.

Before making any changes to your meal plans or using supplements to lower cholesterol, it is best to consult a doctor. It will ensure you receive the necessary nutrients for the optimum functioning of your body. Making sudden and extreme changes to your nutrition plan can have complications that are hard to manage.