High cholesterol can lead to serious health problems such as heart disease and stroke, the leading cause of death for women in the United States. The good news is that there are natural ways to lower cholesterol levels and improve overall well-being.

Cholesterol is a waxy, fat-like substance found in every cell of the body. It plays a role in hormone production, vitamin D, and the digestion of food. However, too much cholesterol can lead to plaque buildup in the arteries, restricting blood flow and increasing the risk of heart disease.

Making heart-healthy food and lifestyle choices can have a profound impact on cholesterol levels and overall health. Here are some lifestyle changes that can help lower cholesterol:

Limit Saturated Fat, Trans Fat, and Sugars

Saturated fats, trans fats, and added sugar in foods contribute to elevated triglycerides and LDL (bad) cholesterol. Limiting foods high in these items can help you lower your total cholesterol without the use of medications. See the attached food lists for recommended items.

Increase Fiber and Healthy Fats

Eating more fiber from vegetables, fruits, and whole grains can help lower cholesterol by sweeping the fats out of your digestive tract. Eating Omega 3 fats from fish, flaxseed, chia seeds, walnuts, and fish oil can help improve your healthy cholesterol numbers.

Exercise Regularly

Exercising regularly can increase your HDL cholesterol levels and help lower triglyceride levels. All movement counts! Try incorporating any type of exercise that you enjoy.

Eat Regularly

Skipping meals often leads to over-eating and choosing more convenient foods. Eating regularly can help regulate your blood sugars and triglyceride levels.

Limit Alcohol Intake

Some studies have shown that small intakes of alcohol can improve HDL or “healthy” cholesterol. However, excessive alcohol intake can lead to high triglyceride levels, high LDL levels, and high blood pressure.

What are the types of cholesterol and what levels are healthy?

Heart Healthy Fats to Improve Cholesterol

Foods to Limit to Improve Cholesterol

Do you need help with lowering your cholesterol or following a heart-healthy diet?

I am currently accepting new patients via telehealth in several states. I am in-network with most commercial insurance plans and some Medicare plans. Many insurance plans have several or unlimited nutrition visits covered at 100%. The good news is that I will check your benefits for you. If you are interested in booking an appointment, contact me at 564-669-7310 or sarahraerdn@gmail.com. Alternatively, you can book an appointment here.