Practical, updated guidance for lowering LDL cholesterol: emphasize plant foods and soluble fiber, eat fatty fish and nuts, replace saturated fats with unsaturated oils, avoid trans fats, and combine diet with regular exercise and medical monitoring.
Fats are essential: they provide energy, protect organs, and support brain health. Favor unsaturated fats and omega-3s, limit saturated fats to under about 10% of calories, and avoid industrial trans fats.
Practical, evidence-based steps to lower triglycerides: reduce added sugars and refined carbs, lose excess weight, limit alcohol, add omega-3s, exercise regularly, and seek medical care when levels are very high.
Cholesterol is essential, but too much LDL raises heart risk. Lower LDL by limiting saturated and trans fats, increasing soluble fiber, choosing unsaturated oils, and eating whole foods.
To lower LDL cholesterol, limit saturated fats, trans fats, fried foods, and high-fat dairy. Choose vegetables, whole grains, legumes, nuts, fatty fish, and unsaturated oils. Combine diet with exercise and medical guidance.