High cholesterol might be a silent threat to your heart — but the good news is that there’s a lot you can do about it yourself.
Here are some practical and effective ways to bring down your cholesterol levels and improve your overall health.
Eat like you’re in the Mediterranean
A Mediterranean-style diet packed with fruits, vegetables, legumes, whole grains, and fish has been proven to lower cholesterol levels.
A 2020 study showed that people switching from a traditional high-fat, high-sugar Northern European diet to a Mediterranean diet significantly reduced their bad cholesterol (LDL) within just four weeks.
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Even without changing calorie intake or physical activity.
Know your fats
Not all fats are enemies.
Unsaturated fats — found in olive oil, avocados, and nuts — can actually improve your cholesterol profile, while saturated fats (from butter, fatty meats, and cream) should be minimized.
Swap butter for vegetable oils and use low-fat alternatives where possible.
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Make exercise a habit
Regular physical activity boosts your good cholesterol (HDL) and helps reduce bad cholesterol (LDL) and triglycerides.
Aim for at least 30 minutes of activity daily, whether it’s walking, biking, or dancing. Even small amounts of movement are better than none.
Say goodbye to cigarettes
Smoking significantly increases the risk of cardiovascular disease and elevates LDL cholesterol.
Quitting smoking almost always results in improved cholesterol levels — and it’s one of the best things you can do for your heart.
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Drink alcohol in moderation
A small amount of alcohol, especially red wine, may raise HDL and lower LDL cholesterol.
But too much can backfire and increase triglycerides. Stick to national guidelines — no more than 10 units per week — and spread your intake out over several days.
Add more legumes to your meals
Beans, lentils, and chickpeas are full of cholesterol-lowering fiber and plant compounds.
They also make an excellent substitute for meat, helping reduce saturated fat intake.
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Eat more fiber
Fiber, particularly the soluble kind found in oats, whole grains, fruits, and vegetables, binds to cholesterol in the digestive system and helps eliminate it.
Aim for 25–30 grams of dietary fiber each day.
Cut back on sugar and processed foods
Refined carbs and sugar can raise triglyceride levels, which also contribute to heart disease risk.
Avoid sugary drinks, candy, pastries, and ultra-processed convenience foods whenever possible.
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Choose low-fat dairy
Saturated fats from whole milk, cheese, and cream can increase LDL cholesterol.
Opt for skimmed or low-fat dairy products, or try plant-based alternatives that are low in added sugars and saturated fats.
Talk to your doctor if lifestyle changes aren’t enough
In some cases, lifestyle changes alone won’t be sufficient — especially if you have very high cholesterol or a genetic condition like familial hypercholesterolemia.
In these situations, medical treatment may be necessary, often combined with ongoing lifestyle changes.
This article is based on information from Netdoktor.dk.