How to lower cholesterol – Stimulife Health Blog


Lowering cholesterol involves a mix of lifestyle changes and, if necessary, medications. Here are some key strategies:

1. Improve Your Diet

  • Reduce saturated fats – Found in red meat, full-fat dairy, and fried foods.
  • Eliminate trans fats – Often in processed snacks, baked goods, and margarine.
  • Eat more fiber – Foods like oats, beans, lentils, fruits, and vegetables help lower LDL (“bad”) cholesterol.
  • Add healthy fats – Avocados, nuts, and olive oil contain heart-friendly unsaturated fats.
  • Increase omega-3 fatty acids – Found in fatty fish (salmon, mackerel) and flaxseeds.

2. Exercise Regularly

  • Aim for 30–60 minutes of moderate exercise most days (walking, jogging, cycling, swimming).
  • Exercise helps raise HDL (“good”) cholesterol and lower LDL.

3. Lose Excess Weight

  • Even losing 5–10% of body weight can improve cholesterol levels.
  • Focus on portion control and avoiding sugary drinks.

4. Quit Smoking

  • Smoking lowers HDL and damages blood vessels, making cholesterol problems worse.
  • Quitting improves heart health almost immediately.

5. Limit Alcohol Intake

  • Moderate drinking (one drink per day for women, two for men) may help, but excessive drinking raises cholesterol and blood pressure.

6. Consider Medication (if needed)

  • If lifestyle changes aren’t enough, doctors may prescribe statins or other cholesterol-lowering medications.


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