What to eat to lower cholesterol

What to Eat to Lower Your Cholesterol—and Support Healthy Arteries

You don’t need a “cholesterol detox” or a shelf full of supplements. The most powerful way to lower your cholesterol and protect your arteries is through intentional, heart-smart food choices. Here’s how to get started.

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🥦 1. Focus on Foods Low in Saturated Fat

Replacing saturated fat with healthier unsaturated fats can lower LDL (“bad”) cholesterol and support healthier arteries.

✅ Better choices:

• Fat-free or 1% dairy (milk, yogurt, cheese)
• Lean cuts of meat (look for “loin” or “round” in the name)
• Skinless poultry
• Fatty fish and shellfish (salmon, sardines, trout)
• Whole grain breads, pastas, and cereals
• Plenty of fruits and vegetables—aim for 5+ servings daily

🥑 2. Choose Heart-Healthy Fats

Swap butter or lard for soft margarines made with liquid vegetable oils (canola, olive, soybean) that are low in saturated fat and free of trans fats.

💡 Tip: Always check the label for “0g trans fat” and avoid anything with “partially hydrogenated oils.”

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🌾 3. Eat More Soluble Fiber

Soluble fiber acts like a sponge, trapping cholesterol in your gut and carrying it out of your body.

✅ Best sources:

• Oats and oat bran
• Beans, lentils, and peas
• Fruits like oranges, pears, and apples
• Vegetables like carrots and Brussels sprouts

Aim for 5–10 grams of soluble fiber daily for measurable cholesterol-lowering effects.

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🚫 4. Limit Foods High in Dietary Cholesterol

While dietary cholesterol isn’t the main driver of blood cholesterol, cutting back can still help—especially for people with diabetes or high LDL.

🥚 Limit:

• Egg yolks (keep to 3–4 per week, or use egg whites)
• Organ meats (like liver)
• Full-fat dairy products (cream, butter, whole milk)

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🥩 5. Cut Back on Saturated Fat-Rich Foods

Saturated fats raise LDL levels and promote plaque buildup. Reduce intake of:

• High-fat processed meats (sausages, hot dogs, salami)
• Untrimmed red meats
• Fried foods, especially fast food options

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🔥 6. Use Heart-Smart Cooking Methods

How you cook matters as much as what you cook. These methods help reduce added fats:

• Bake, broil, grill, poach, or roast (use a rack so fat drips away)
• Light stir-frying or sautéing with olive or canola oil or low-sodium broth
• Use the microwave or air fryer for crispy textures without heavy oils

💡 Adam’s Tip: Think of your stove as your cholesterol management tool—it can make or break your efforts.

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7-Day Meal Planner to Support Healthy Arteries
Food-Based Plan to Reduce Plaque and Support Healthy Arteries

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