The diet includes a high level of plant sterols from vegetables, fruits, nuts, and seeds, which help lower cholesterol levels. A higher intake of nuts may help improve total cholesterol, LDL cholesterol, and triglyceride levels.

Legumes and whole grains, such as oats, contain soluble fiber and appear to have beneficial effects on LDL cholesterol levels. A higher intake of fish may increase HDL cholesterol levels and reduce triglycerides. Learn more about the Mediterranean diet with a 7-day meal plan.

The DASH diet is a dietary plan from the National Institutes of Health NIH to help lower blood pressure. This diet may also be highly effective in lowering cholesterol levels.

A study looked at the effects of the DASH diet with restricted calories on cardiometabolic health in 28 older Caucasian adults with obesity.

The positive effects on cholesterol from this diet may be due to the high levels of dietary fiber and reduced levels of saturated fat.

The study also found that HDL cholesterol levels decreased in participants with this diet. Researchers are unclear as to whether this affected the overall function of HDL cholesterol, which could negatively impact cardiovascular health. Learn more about the DASH diet and how to get started.

A healthy vegetarian diet focuses mainly on plant foods, but may also include dairy and eggs. Flexitarians eat mostly plant-based foods, with some animal products. According to a article , vegetarian diets generally have a higher intake of vegetables, fruits, legumes, grains, and nuts.

Research suggests that vegetarians typically have lower LDL cholesterol levels than omnivores. Vegans eat a plant-based diet with no animal products. According to a meta-analysis , a vegan diet may have beneficial effects on LDL cholesterol.

The research found that in most countries, people following a vegan diet had lower LDL cholesterol, as well as lower triglycerides.

A vegan diet may help reduce the risk of cardiovascular disease and diabetes. According to a review , plant-based diets, and particularly vegan diets, link to lower levels of total, LDL, and HDL cholesterol in the blood.

A vegan diet may only be beneficial if it is rich in whole foods. The portfolio diet is a vegan diet that focuses on foods that lower cholesterol and may help reduce LDL cholesterol.

This diet recommends a daily intake of the following to lower cholesterol:. The ketogenic, or keto diet , focuses on limiting carbohydrates and increasing fat intake.

In the short term, between 2—6 months , a keto diet may help lower triglycerides and help people lose weight. Following a keto diet for longer than 6 months may not deliver sustained results. In the long term, a keto diet that heavily restricts carbohydrates may lack fiber and nutrients, as it is typically low in starchy vegetables, fruits, legumes, and whole grains.

Long-term ketogenic diets with a low carbohydrate intake and high intake of animal-based fat and protein may increase LDL cholesterol and increase the risk of cardiac and non-cardiac-related mortality. The Atkins diet is a low carbohydrate, high fat diet LCHF that includes animal-based protein and fats and limits carbohydrates.

A low fat diet may reduce LDL cholesterol in people with obesity, but it may decrease their HDL cholesterol and increase triglycerides. They also recommend that people eliminate trans fats from their diet as best as they can. Diets, such as plant-based, Mediterranean, or the DASH diet, may be best for lowering cholesterol.

Low carbohydrate, high fat diets may not be beneficial for cholesterol levels in the long term, as these diets may be high in saturated fats and low in fiber and plant foods.

A new study suggests that a vegan diet may be more effective for weight loss and healthy cholesterol levels than the Mediterranean diet. The cardiac diet may be effective in preventing heart disease. Learn more about which foods to eat and limit, and get some tips for meal planning.

The most healthful diet involves eating a variety of nutrient dense foods from all major food groups. Find out if you're a healthy weight and shape, and see our simple weight loss tips. If your doctor has advised you to lose weight, then it can help to know that even a little weight loss makes a big difference.

It also takes the stress off your joints, making it easier to move about. Being an apple shape can lead to higher cholesterol and triglycerides and cause fat to build up in your organs, especially your liver and pancreas. This stops them from working properly, leading to liver disease, Type 2 diabetes and heart disease.

Making changes to what you eat and how active you are can help you look after your weight and lose fat from your middle. A healthy BMI is between Find out your BMI. Find the top of your hip bone and the bottom of your ribs, and measure halfway between the two points.

Breath out normally as you take the measurement, and check your measurement on the table below. Tempted to try something new? Looking for healthy recipes? Look no further! Our recipes are low in saturated fat and heart healthy.

What we eat can have a big effect on our cholesterol and triglyceride levels, so changing your diet is one of the most important things you can do.

By continuing to browse the site you are agreeing to our use of cookies. Continue Find out more. Looking after your weight. Your weight If your doctor has advised you to lose weight, then it can help to know that even a little weight loss makes a big difference. How to measure your waist Find the top of your hip bone and the bottom of your ribs, and measure halfway between the two points.

Higher risk of illness Serious risk of illness Women 80cm 32 inches or above 88 cm 35 inches or above Men 94 cm 37 inches or above cm 40 inches or above South Asian men 90 cm 36 inches or above cm 39 inches or above Tips for losing weight Go for smaller portions.

Check packets for recommended portion sizes — these give a good idea of a healthy amount to eat. Fill half of your plate with vegetables.

Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats.

Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Fiber supplements. Supplements offer the least appealing way to get soluble fiber.

Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber. When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket.

The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two. A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure.

The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.

Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors.

But it's a "natural" way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins. Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol.

Cholesterol is essential for the body to work, although too much low-density lipoprotein LDL cholesterol can lead to a buildup of fatty deposits in the arteries. Risk factors for high cholesterol include:.

A person with excess weight or obesity may also have higher LDL levels. LDL cholesterol changes how the body processes different forms of lipids, or fats. This includes cholesterol and triglycerides — another type of lipid found in the body made in the liver from free fatty acids and glucose, or sugar.

When an individual is overweight, the body produces more triglycerides. Abnormalities in lipid metabolism are common in people with obesity. This is where the body does not properly respond to the hormone insulin. This response increases the amount of free fatty acids in the liver, which increases triglyceride levels.

If a person has excess weight, they have higher levels of pro-inflammatory compounds. Some of these pro-inflammatory compounds change how the body regulates lipid metabolism.

This can cause an increase in triglycerides, and therefore, blood cholesterol levels. Read more about other factors affecting triglycerides levels here. The first step an individual can take to lower cholesterol is reaching or maintaining a moderate weight.

Reaching a moderate weight decreases triglycerides in the liver and the amount of cholesterol it makes. Individuals who smoke tobacco products should also try to reduce and quit this habit. Smoking lowers the levels of high-density lipoproteins HDLs — the good cholesterol.

HDL usually protects against fatty buildup in the artery walls. However, smoking damages the arteries, and cholesterol collects in these areas.

Physicians may also prescribe a certain type of medication known as statins to lower cholesterol. Statins are the most commonly prescribed medication for reducing cholesterol levels. Read more about statins and who should take them here. A person who is overweight or has obesity can help reduce their blood cholesterol levels by reaching a moderate weight.

Everyone should regard eating well and exercising regularly as long-term habits. However, people can find it challenging to make big changes and incorporate them into their routine. Therefore, it is helpful for a person to make small changes and increase them over time.

For example, an individual could try exercising for 10—15 minutes twice a week for 2 months. After that, they could try increasing the length of time or the number of days per week. Similarly, with diet, an example could be consuming dessert only 3 nights a week.

Looking for healthy recipes? Look no further! Our recipes are low in saturated fat and heart healthy. What we eat can have a big effect on our cholesterol and triglyceride levels, so changing your diet is one of the most important things you can do.

By continuing to browse the site you are agreeing to our use of cookies. Continue Find out more. Looking after your weight. Your weight If your doctor has advised you to lose weight, then it can help to know that even a little weight loss makes a big difference.

How to measure your waist Find the top of your hip bone and the bottom of your ribs, and measure halfway between the two points. Higher risk of illness Serious risk of illness Women 80cm 32 inches or above 88 cm 35 inches or above Men 94 cm 37 inches or above cm 40 inches or above South Asian men 90 cm 36 inches or above cm 39 inches or above Tips for losing weight Go for smaller portions.

Check packets for recommended portion sizes — these give a good idea of a healthy amount to eat. Fill half of your plate with vegetables. Use smaller plates, bowls and glasses. Choose foods that fill you up. Eat starchy foods like rice, potatoes or pasta with every meal to keep you feeling full without lots of extra calories.