When you hear “cholesterol,” what pops into your mind? Do you link it with stroke and heart disease? Indeed, when low-density lipoprotein (LDL) or as it is often called,  “bad cholesterol” accumulates along blood vessel walls, the risk of stroke and heart disease can increase.

Bad Cholesterol vs. Good Cholesterol

Cholesterol itself is not entirely harmful. There are two main types: low-density lipoprotein (LDL), known as “bad” cholesterol, and high-density lipoprotein (HDL), known as “good” cholesterol. Excess LDL can lead to a buildup of a sticky substance called plaque inside the arteries, which over time may narrow or block them and limit adequate blood flow to body tissues.

When blood flow to the heart is cut off, a heart attack can occur. When circulation to the brain is obstructed, a stroke may happen. When blood supply to the arms and legs is reduced, peripheral artery disease can develop.

How to Lower Bad Cholesterol

Below are several ways to help bring down bad cholesterol without using medication:

Avoid foods containing trans unsaturated fatty acids (trans fats)

The American Heart Association (AHA) notes that eating foods high in trans fats can negatively affect health by:

• Increasing LDL cholesterol (bad cholesterol) levels in the blood

   

• Lowering HDL cholesterol (good cholesterol) levels in the blood

Common everyday sources of trans fats include:

• Margarine
• Fried foods
• Processed foods
• Vegetable oils
• Packaged snacks such as biscuits, chocolate, candy, and similar items

Limit saturated fat intake

The American Heart Association recommends keeping saturated fat to only 5–6% of daily calories, or no more than about 120 calories per day for some individuals. Consuming many foods rich in saturated fat can raise LDL cholesterol levels. As LDL builds up, it forms hard deposits in the arteries, leading to a condition called atherosclerosis.

Foods high in saturated fat include fatty cuts of red meat, full-fat dairy products, margarine, coconut oil, ice cream, and baked goods such as biscuits, cakes, pastries, and brownies.

Increase your intake of monounsaturated fats

Monounsaturated fats are a healthier type of dietary fat found in plant-based foods like nuts, avocados, and certain vegetable oils. Using foods with moderate amounts of monounsaturated fats as substitutes for saturated and trans fats can be beneficial for overall health.

Increase your intake of polyunsaturated fats

Polyunsaturated fats, including omega-3 and omega-6 fatty acids, when eaten in moderate portions, can help lower LDL cholesterol levels. A 2017 study, cited by Medical News Today, even found that a diet rich in polyunsaturated fats from fish oil may help prevent arrhythmias (irregular heartbeats), which are linked to heart disease.

Eat more soluble fiber

Soluble fiber absorbs water and forms a thick, gel-like substance in the digestive tract. Besides supporting digestive health, soluble fiber can reduce cholesterol levels and support overall heart wellness.

You can find soluble fiber in vegetables, fruits, whole grains, legumes, kidney beans, and similar foods.

In addition to the steps above, research shows that regular physical activity of at least 75–150 minutes per week can help lower bad cholesterol levels. So, what are you waiting for? Let’s keep bad cholesterol levels in check naturally without medication, before problems develop.

Looking for information about nutrition, food and other diet tips? Click here!