5 Simple Steps to Follow a Healthy Diet to Lower Cholesterol

Introduction

High cholesterol levels can lead to various diseases like stroke, heart attack and other health conditions. Fortunately, adopting a healthy diet can help regulate cholesterol levels in the body. In this article, we will discuss 5 simple steps to follow a healthy diet to lower cholesterol.

Step 1 – Increase Fiber Intake

Adding fiber to your diet can help regulate cholesterol levels by reducing the absorption of cholesterol in the body. Foods that are high in fiber include fruits, vegetables, nuts, and whole grains. Incorporating these foods in your diet can help lower cholesterol levels.

Step 2 – Eat More Healthy Fats

Not all fats are bad for you. In fact, monounsaturated and polyunsaturated fats can raise good cholesterol levels in the body. Foods containing healthy fats include fatty fish like salmon, nuts and seeds like almonds and chia seeds, and oils like olive and avocado oil.

Step 3 – Avoid Saturated and Trans Fats

Saturated and trans fats can raise bad cholesterol levels in the body, hence they should be avoided as much as possible. Foods high in saturated fats include dairy products, meat, and baked goods. Trans fats can be found in fried and processed foods, like fast foods.

Step 4 – Add Plant Sterols and Stanols

Plant sterols and stanols are substances that can be found in plants, and they work by reducing the absorption of cholesterol in the body. Foods that contain plant sterols and stanols include fortified orange juice, fortified margarine and yogurts.

Step 5 – Exercise regularly

Exercise is not only important for maintaining overall health but it also helps to lower cholesterol levels. Moderate exercise such as walking, cycling or swimming for at least 30 minutes a day can help regulate cholesterol levels.

Conclusion

Adopting a healthy diet can help lower cholesterol levels and reduce the risk of heart diseases. Incorporating fiber, healthy fats and plant sterols in your diet, while avoiding saturated and trans fats can go a long way in regulating cholesterol levels. Alongside maintaining a healthy diet, regular exercise is a must for overall health and cholesterol regulation.