Eat More Fiber
Fiber rich foods can reduce both bad LDL and overall cholesterol levels. It’s thought that this happens as soluble fiber binds with cholesterol particles in your digestive system and whisks them out of your body before they can cause any damage.
Try fruits like prunes, pears and apples (with the skin left on!), beans and lentils, nuts and seeds, whole grains, wild rice and high-fiber veggies such as squash, broccoli, spinach, potato (again with the skin intact) and carrots.
Enjoy Plant-Powered Protein
Swap your cholesterol-laden red meat for a more heart friendly plant protein instead. Animal proteins can be very high in cholesterol and fat, particularly saturated fat.
A 2010 review in Nutrition in Clinical Practice reports that vegetarians have lower blood cholesterol levels, lower blood pressure and lower body mass indexes than meat-eaters.
Beans, lentils, whole grains, quinoa, nuts and seeds are all sources of plant-based protein.
If you are overweight or obese, then you are more likely to have high cholesterol than those within the ‘safe’ weight range.
Work with your doctor to devise a plan to help you keep your weight in check. Try some gentle exercise and make diet modifications.