How can I manage my cholesterol levels through diet and lifestyle changes?

Managing cholesterol levels through diet and lifestyle changes is a scientifically supported approach. Key dietary strategies include:

• Saturated and Trans Fat Reduction: Scientific studies have consistently shown that reducing the intake of saturated and trans fats can lower LDL (bad) cholesterol levels. These fats are found in red meat, full-fat dairy, and processed foods.

• Unsaturated Fat Incorporation: Replacing saturated fats with unsaturated fats, particularly monounsaturated and polyunsaturated fats, can be beneficial. For example, the Mediterranean diet, rich in olive oil (a source of monounsaturated fat), has been associated with improved cholesterol profiles.

• Soluble Fiber Consumption: Soluble fiber, found in foods like oats, beans, and fruits, has been shown to lower LDL cholesterol levels by reducing its absorption in the digestive tract.

• Omega-3 Fatty Acids: Omega-3 fatty acids, primarily from fatty fish, have demonstrated the ability to reduce triglycerides and lower the risk of heart disease.

Lifestyle changes should also include regular physical activity, as exercise has been shown to increase HDL (good) cholesterol levels and improve overall lipid profiles.

References:

https://www.nhlbi.nih.gov/education/TLC-Therapeutic-Lifestyle-Changes-Lower-Cholesterol#:~:text=The%20TLC%20diet%20recommends%20limiting,lean%20meats%20are%20good%20options.