By lowering your LDL (“bad”) cholesterol levels, even if it is normal, you can reduce the risk of a heart attack. For every 10% drop in cholesterol levels, the risk of heart attacks is potentially reduced by 20% to 30%. There are several steps you can take to lower your cholesterol levels, such as losing weight if necessary, being more active, and choosing healthy foods. Here are three easy steps to a healthier cholesterol-lowering diet:
1. Choose healthy fats † Avoid saturated fats, which raise unhealthy LDL levels, and stay away from trans fats, which raise both LDL and protective HDL. Instead, use healthy unsaturated fats found in fish, nuts and vegetable oils.
2. Go for whole grains † Whole grain breads, pastas and cereals help prevent blood sugar fluctuations and you feel fuller for longer. Many of these foods contain fiber that can lower LDL levels.
3. Make other healthy choices † Eat more fruits and vegetables. Replace these with processed foods and candies. Opt for low-fat yogurt and brands that aren't full of sugar.
If these lifestyle changes don't bring your cholesterol to healthy levels, see your doctor.
