To lower cholesterol, reduce saturated and trans fats, favor unsaturated oils, choose lean proteins or plant proteins, and add soluble-fiber foods and nuts. Lower-fat dairy and moderated egg consumption help lower dietary saturated fat. A Mediterranean/DASH-style pattern, plus lifestyle measures and medical guidance when needed, gives the best results.

Simple dietary swaps to lower cholesterol

Lowering cholesterol starts with food choices. Instead of trying drastic restrictions, focus on patterns: cut saturated and trans fats, add more plant-based foods, and favor whole foods over processed ones. Small swaps add up.

Meat and poultry

Limit red and processed meats (beef, pork, lamb, hot dogs, deli meats). Replace them with lean poultry (remove the skin), plant proteins (beans, lentils, tofu), or fatty fish. Duck and goose are higher in fat than chicken or turkey, so use them less often.

Dairy and eggs

Choose lower-saturated-fat dairy options when you want to reduce LDL cholesterol: skim or low-fat milk, nonfat yogurt, and lower-fat cheeses. Whole high-fat dairy increases saturated fat intake, which has a stronger impact on blood LDL than the cholesterol in food. Egg yolks can fit into most heart-healthy diets in moderation; follow your clinician's advice if you have high LDL or diabetes.

Choose better fats

Replace saturated fats (butter, tropical oils, fatty cuts) with unsaturated fats. Use olive, canola, or other vegetable oils in cooking. Eat nuts and seeds in moderation. Avoid trans fats entirely - they raise LDL and lower HDL.

Add foods that help lower cholesterol

Include soluble-fiber sources such as oats, barley, beans, lentils, fruits, and vegetables; they help reduce LDL. Plant sterols and stanols, available in some fortified foods, can modestly lower LDL when used as part of a healthy diet. Regular servings of oily fish (rich in omega-3s) and a Mediterranean- or DASH-style eating pattern are associated with better heart health.

Practical tips

  • Read labels for saturated fat and trans fat. Favor products labeled "0 g trans fat" and low saturated fat.
  • Swap red meat for beans or grilled fish a few times per week.
  • Trim visible fat and remove poultry skin before eating.
  • Replace butter with olive oil on bread or for low-heat cooking.
  • Use nonfat or low-fat yogurt topped with fruit instead of high-fat desserts.
Dietary change works best as part of an overall plan that includes regular physical activity and, when needed, medications prescribed by your clinician. Talk with your healthcare provider or a registered dietitian to tailor changes to your health status and preferences.

FAQs about Ways To Lower Cholesterol

Can I still eat eggs?
Yes. For most people, egg yolks can be part of a heart-healthy diet in moderation. Prioritize overall saturated-fat intake and follow your clinician's guidance if you have high LDL or diabetes.
Is skim milk always better than whole milk?
Choosing low-fat or nonfat dairy reduces saturated-fat intake, which can lower LDL. Talk with a clinician or dietitian about what's best for you.
Do plant sterols really help lower cholesterol?
Plant sterols and stanols, found in fortified foods, can modestly lower LDL when combined with a healthy diet.
Which fats should I use for cooking?
Replace butter and tropical oils with unsaturated oils such as olive or canola oil. Avoid trans fats entirely.
What other foods help lower LDL cholesterol?
Soluble-fiber foods (oats, beans, lentils, fruits, vegetables), nuts, and regular servings of oily fish support heart health when part of an overall healthy eating pattern.

News about Ways To Lower Cholesterol

How to lower your cholesterol in a month without statins, according to a cardiologist - The Telegraph [Visit Site | Read More]

7 ways to lower your cholesterol - naturally - saga.co.uk [Visit Site | Read More]

10 Foods to Lower Cholesterol - Mass General Brigham [Visit Site | Read More]

Can You Lower Cholesterol Without Drugs? Doctors Say These 10 Steps Work. - Men's Health [Visit Site | Read More]

Why the ‘portfolio’ diet is proven to protect against heart disease - National Geographic [Visit Site | Read More]

10 days to lower cholesterol with Prof. Sarah Berry - ZOE Health [Visit Site | Read More]

Here's what actually causes high cholesterol (and how to cut it) - BBC Science Focus Magazine [Visit Site | Read More]