What Food To Reduce Cholesterol: Your Complete Dietary Guide

Looking for effective ways on What Food To Reduce Cholesterol? FOODS.EDU.VN offers a detailed dietary guide, incorporating cholesterol-lowering foods and heart-healthy nutrients to improve your cardiovascular health. Discover delicious, science-backed strategies to manage your cholesterol levels through diet, including lifestyle adjustments and tailored recipes, ensuring long-term well-being with essential heart-smart alternatives and dietary modifications.

1. Understanding Cholesterol and Why It Matters

Cholesterol is a waxy, fat-like substance that’s found in all cells of your body. Your body needs cholesterol to make hormones, vitamin D, and substances that help you digest foods. However, having high cholesterol can lead to serious health problems. Understanding what food to reduce cholesterol is crucial for maintaining a healthy lifestyle and preventing cardiovascular issues.

1.1. What is Cholesterol?

Cholesterol is carried through your blood on proteins called lipoproteins. The two major types of lipoproteins are:

• Low-Density Lipoprotein (LDL): Often referred to as “bad” cholesterol. High levels of LDL cholesterol can lead to a buildup of plaque in your arteries, increasing the risk of heart disease and stroke.
• High-Density Lipoprotein (HDL): Known as “good” cholesterol. HDL cholesterol helps remove LDL cholesterol from your arteries.

1.2. Why High Cholesterol is a Problem

High cholesterol, or hypercholesterolemia, often has no symptoms, making it a silent threat. Over time, high LDL cholesterol can cause plaque to accumulate in your arteries, a condition known as atherosclerosis. This buildup narrows the arteries, reducing blood flow to your heart, brain, and other organs. This can lead to:

• Heart Disease: Including chest pain (angina) and heart attack.
• Stroke: Occurs when blood supply to the brain is blocked.
• Peripheral Artery Disease (PAD): Affects blood flow to the limbs, particularly the legs.

1.3. Factors Influencing Cholesterol Levels

Several factors can influence your cholesterol levels, including:

• Diet: High intake of saturated and trans fats can raise LDL cholesterol.
• Weight: Being overweight or obese can increase LDL cholesterol and lower HDL cholesterol.
• Physical Activity: Lack of exercise can increase LDL cholesterol and lower HDL cholesterol.
• Age: Cholesterol levels tend to increase with age.
• Genetics: Some people are genetically predisposed to having high cholesterol.
• Smoking: Lowers HDL cholesterol and increases LDL cholesterol.

1.4. The Role of Diet in Managing Cholesterol

Diet plays a significant role in managing cholesterol levels. By making informed choices about what food to reduce cholesterol, you can lower your LDL cholesterol and improve your overall heart health. A heart-healthy diet typically includes:

• Lowering Saturated and Trans Fats: Found in red meat, processed foods, and some dairy products.
• Increasing Soluble Fiber: Found in oats, beans, fruits, and vegetables.
• Including Healthy Fats: Such as those found in avocados, nuts, and olive oil.
• Limiting Cholesterol Intake: Found in animal products, though dietary cholesterol has less impact than saturated and trans fats.

2. Top Foods to Incorporate for Lowering Cholesterol

Incorporating specific foods into your diet can significantly help in lowering cholesterol levels. These foods work through various mechanisms, such as reducing cholesterol absorption, increasing cholesterol excretion, or providing heart-healthy fats. Let’s explore what food to reduce cholesterol.

2.1. Oats: The Breakfast Champion

Oats are an excellent source of soluble fiber, which binds cholesterol in the digestive system and helps remove it from the body.

• How it Works: Soluble fiber forms a gel-like substance in the intestines, trapping cholesterol and preventing its absorption.
• Scientific Backing: According to a study published in the American Journal of Clinical Nutrition, consuming oats regularly can lower LDL cholesterol levels by 5-10%.
• Practical Tips: Start your day with a bowl of oatmeal or oat-based cereal. Add fruits like bananas or berries for extra fiber and nutrients.

2.2. Barley and Whole Grains: Fiber-Rich Staples

Barley and other whole grains, like brown rice and quinoa, are rich in soluble fiber and can help lower the risk of heart disease.

• How it Works: Similar to oats, barley and whole grains provide soluble fiber that aids in cholesterol excretion.
• Scientific Backing: A meta-analysis in the Journal of the American Dietetic Association found that consuming whole grains is associated with lower LDL cholesterol and a reduced risk of cardiovascular disease.
• Practical Tips: Replace refined grains with whole grains in your meals. Use barley in soups and stews, and opt for brown rice instead of white rice.

2.3. Beans: A Versatile Superfood

Beans are packed with soluble fiber and are a great source of plant-based protein.

• How it Works: The high soluble fiber content in beans helps lower LDL cholesterol. Additionally, beans are digested slowly, which can help you feel full and manage your weight.
• Scientific Backing: A study in the Archives of Internal Medicine showed that eating one serving of beans per day can lower LDL cholesterol by up to 6%.
• Practical Tips: Incorporate beans into your diet several times a week. Add them to salads, soups, stews, or make vegetarian chili.

2.4. Nuts: A Heart-Healthy Snack

Nuts, such as almonds, walnuts, and pecans, are rich in healthy fats, fiber, and plant sterols.

• How it Works: Nuts help lower LDL cholesterol and provide essential nutrients that support heart health. Plant sterols in nuts block the absorption of cholesterol in the intestines.
• Scientific Backing: Research published in the British Journal of Nutrition indicates that eating about 2 ounces of nuts per day can lower LDL cholesterol by an average of 5%.
• Practical Tips: Snack on a handful of nuts daily. Add them to salads, yogurt, or oatmeal for extra crunch and nutrition.

2.5. Fatty Fish: Omega-3 Powerhouse

Fatty fish, like salmon, mackerel, and sardines, are excellent sources of omega-3 fatty acids.

• How it Works: Omega-3 fatty acids help lower triglycerides, a type of fat in the blood, and may also reduce LDL cholesterol.
• Scientific Backing: The American Heart Association recommends eating fish at least two times per week to reduce the risk of heart disease. Studies have shown that omega-3 fatty acids can improve cholesterol levels and reduce inflammation.
• Practical Tips: Aim to eat fatty fish at least twice a week. Bake, grill, or steam fish instead of frying it to maintain its health benefits.

2.6. Fruits Rich in Pectin: Nature’s Cholesterol Fighters

Fruits like apples, grapes, strawberries, and citrus fruits are rich in pectin, a type of soluble fiber.

• How it Works: Pectin helps lower LDL cholesterol by binding with cholesterol in the digestive system and preventing its absorption.
• Scientific Backing: A study in the Journal of Nutritional Biochemistry found that pectin can significantly lower LDL cholesterol levels.
• Practical Tips: Eat a variety of fruits daily. Add them to your breakfast, snacks, or desserts.

2.7. Vegetable Oils: Healthy Alternatives

Using liquid vegetable oils, such as olive oil, canola oil, and sunflower oil, instead of saturated fats like butter or lard can help lower LDL cholesterol.

• How it Works: Vegetable oils contain unsaturated fats, which can improve cholesterol levels and reduce the risk of heart disease.
• Scientific Backing: The American Journal of Clinical Nutrition has published several studies showing that replacing saturated fats with unsaturated fats can lower LDL cholesterol.
• Practical Tips: Use olive oil for cooking and salad dressings. Choose canola or sunflower oil for baking.

2.8. Soy Products: A Plant-Based Protein Source

Soy products, like tofu, soy milk, and edamame, contain soy protein, which can help lower LDL cholesterol.

• How it Works: Soy protein contains isoflavones, which have been shown to have a modest effect on lowering LDL cholesterol.
• Scientific Backing: A meta-analysis in the Journal of the American College of Nutrition concluded that consuming 25 grams of soy protein per day can lower LDL cholesterol by about 5-6%.
• Practical Tips: Incorporate soy products into your diet regularly. Use tofu in stir-fries, drink soy milk, or snack on edamame.

2.9. Sterol and Stanol-Fortified Foods: Absorption Blockers

Foods fortified with plant sterols and stanols can help block the body’s absorption of cholesterol.

• How it Works: Plant sterols and stanols are naturally occurring compounds that resemble cholesterol. They compete with cholesterol for absorption in the intestines, reducing the amount of cholesterol that enters the bloodstream.
• Scientific Backing: The National Cholesterol Education Program recommends consuming 2 grams of plant sterols or stanols per day to lower LDL cholesterol by up to 10%.
• Practical Tips: Look for foods fortified with plant sterols and stanols, such as margarine, orange juice, and yogurt.

2.10. Eggplant and Okra: Low-Calorie Fiber Boosters

Eggplant and okra are low-calorie vegetables that are good sources of soluble fiber.

• How it Works: The soluble fiber in these vegetables helps bind cholesterol in the digestive system and promote its excretion.
• Scientific Backing: While specific studies on eggplant and okra’s direct impact on cholesterol are limited, their soluble fiber content is known to contribute to cholesterol reduction.
• Practical Tips: Include eggplant and okra in your meals regularly. They can be grilled, baked, or added to soups and stews.

3. Building a Cholesterol-Lowering Meal Plan

Creating a meal plan focused on what food to reduce cholesterol can be both effective and enjoyable. Here’s how to build a cholesterol-lowering meal plan that suits your taste and lifestyle.

3.1. Start with Breakfast

• Oatmeal with Berries and Nuts: Begin your day with a bowl of oatmeal topped with fresh berries and a handful of almonds or walnuts.
• Whole Grain Toast with Avocado: Opt for whole-grain toast topped with mashed avocado and a sprinkle of red pepper flakes.

3.2. Lunch Ideas

• Bean Salad: Combine a variety of beans, such as kidney beans, chickpeas, and black beans, with chopped vegetables and a light vinaigrette dressing.
• Salmon Salad Sandwich: Use canned salmon mixed with a small amount of mayonnaise, celery, and onion, served on whole-grain bread.

3.3. Dinner Options

• Baked Salmon with Roasted Vegetables: Bake salmon with a lemon-herb marinade and serve it with roasted vegetables like broccoli, carrots, and bell peppers.
• Lentil Soup: Prepare a hearty lentil soup with vegetables and spices. Serve with a side of whole-grain bread.

3.4. Snack Smart

• Fruits: Apples, grapes, and citrus fruits are excellent choices for a quick and healthy snack.
• Nuts: A handful of almonds, walnuts, or pecans can help keep you feeling full and satisfied.
• Edamame: Steamed edamame is a nutritious and delicious snack.

3.5. Sample Meal Plan

Meal	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Oatmeal with berries and nuts	Whole grain toast with avocado	Oatmeal with apple and cinnamon	Whole grain cereal with soy milk	Smoothie with spinach, banana, and flaxseed	Oatmeal with peanut butter and banana	Whole grain pancakes with fruit
Lunch	Bean salad	Salmon salad sandwich	Lentil soup	Chickpea salad wrap	Quinoa salad with vegetables and tofu	Black bean burger on whole grain bun	Leftover lentil soup
Dinner	Baked salmon with roasted vegetables	Tofu stir-fry with brown rice	Chicken breast with steamed broccoli	Vegetable curry with brown rice	Baked cod with sweet potato fries	Lentil shepherd’s pie	Vegetarian chili with whole grain bread
Snacks	Apple slices with almond butter	Handful of walnuts	Orange	Edamame	Grapes	Almonds	Pear

4. Lifestyle Changes to Complement Your Diet

While diet plays a crucial role in managing cholesterol levels, lifestyle changes can further enhance your efforts and improve overall heart health.

4.1. Regular Physical Activity

Engaging in regular physical activity can help lower LDL cholesterol and raise HDL cholesterol.

• Recommendations: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
• Practical Tips: Choose activities you enjoy, such as walking, jogging, swimming, or cycling. Incorporate physical activity into your daily routine by taking the stairs instead of the elevator or walking during your lunch break.

4.2. Weight Management

Maintaining a healthy weight can significantly impact your cholesterol levels.

• Strategies: Follow a balanced diet, control portion sizes, and engage in regular physical activity to manage your weight effectively.
• Scientific Backing: Studies have shown that losing even a small amount of weight can improve cholesterol levels and reduce the risk of heart disease.

4.3. Quit Smoking

Smoking lowers HDL cholesterol and increases LDL cholesterol, significantly increasing the risk of heart disease.

• Benefits of Quitting: Quitting smoking can improve your cholesterol levels and overall health.
• Resources: Seek support from healthcare professionals, support groups, or smoking cessation programs to help you quit successfully.

4.4. Limit Alcohol Consumption

Excessive alcohol consumption can raise triglyceride levels and increase the risk of liver damage.

• Recommendations: If you choose to drink alcohol, do so in moderation. This means up to one drink per day for women and up to two drinks per day for men.

4.5. Stress Management

Chronic stress can negatively impact your health, including your cholesterol levels.

• Strategies: Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises. Engage in activities you enjoy, such as spending time with loved ones, pursuing hobbies, or spending time in nature.

5. Understanding Food Labels and Making Smart Choices

Reading and understanding food labels is essential for making informed choices about what food to reduce cholesterol. Here’s what to look for on food labels:

5.1. Total Fat

Pay attention to the total fat content and the types of fat.

• Saturated Fat: Limit your intake of saturated fat, as it can raise LDL cholesterol.
• Trans Fat: Avoid trans fat altogether, as it can raise LDL cholesterol and lower HDL cholesterol.
• Unsaturated Fat: Choose foods with unsaturated fats, such as monounsaturated and polyunsaturated fats, which can help improve cholesterol levels.

5.2. Cholesterol

While dietary cholesterol has less impact on blood cholesterol than saturated and trans fats, it’s still important to be mindful of your intake.

• Aim: Limit your dietary cholesterol intake to less than 300 mg per day.

5.3. Fiber

Look for foods that are high in fiber, particularly soluble fiber.

• Aim: Aim for at least 25-30 grams of fiber per day, with a focus on soluble fiber-rich foods.

5.4. Sodium

Limit your sodium intake to help manage blood pressure and reduce the risk of heart disease.

• Aim: Aim for less than 2,300 mg of sodium per day.

5.5. Added Sugars

Excessive added sugar intake can contribute to weight gain and raise triglyceride levels.

• Aim: Limit your intake of added sugars by choosing foods with minimal added sugars.

5.6. Reading the Ingredient List

The ingredient list can provide valuable information about the quality of the food.

• Look For: Whole grains, fruits, vegetables, nuts, and seeds.
• Avoid: Processed ingredients, added sugars, and unhealthy fats.

6. Delicious Recipes to Lower Cholesterol

Incorporating cholesterol-lowering foods into your diet doesn’t have to be a chore. Here are some delicious and easy-to-make recipes that can help you manage your cholesterol levels.

6.1. Oatmeal with Berries and Nuts

Ingredients:

• 1/2 cup rolled oats
• 1 cup water or soy milk
• 1/2 cup mixed berries
• 1/4 cup chopped almonds or walnuts
• 1 teaspoon chia seeds
• Honey or maple syrup to taste

Instructions:

1. Combine oats and water or soy milk in a saucepan.
2. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until oats are cooked.
3. Stir in berries, nuts, and chia seeds.
4. Sweeten with honey or maple syrup to taste.

6.2. Salmon with Roasted Vegetables

Ingredients:

• 2 salmon fillets
• 1 cup broccoli florets
• 1 cup sliced carrots
• 1 cup bell pepper strips
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a bowl, toss broccoli, carrots, and bell peppers with olive oil, lemon juice, garlic powder, salt, and pepper.
3. Spread vegetables on a baking sheet.
4. Place salmon fillets on top of the vegetables.
5. Bake for 15-20 minutes, or until salmon is cooked through and vegetables are tender.

6.3. Lentil Soup

Ingredients:

• 1 cup green lentils
• 6 cups vegetable broth
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1/2 teaspoon turmeric
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Rinse lentils in a colander.
2. In a large pot, combine lentils, vegetable broth, onion, carrots, celery, garlic, cumin, turmeric, salt, and pepper.
3. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until lentils are tender.
4. Serve with lemon wedges.

6.4. Tofu Stir-Fry

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tablespoon olive oil
• 1 cup broccoli florets
• 1 cup sliced carrots
• 1 cup bell pepper strips
• 1/4 cup soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• 1 clove garlic, minced

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add tofu and stir-fry until golden brown.
3. Add broccoli, carrots, and bell pepper and stir-fry for 5-7 minutes, or until vegetables are tender-crisp.
4. In a small bowl, whisk together soy sauce, sesame oil, ginger, and garlic.
5. Pour sauce over tofu and vegetables and stir-fry for 1-2 minutes, or until sauce is heated through.
6. Serve over brown rice.

7. Addressing Common Myths About Cholesterol

There are many myths surrounding cholesterol that can lead to confusion and misinformation. Let’s debunk some of the most common myths about cholesterol.

7.1. Myth: Dietary Cholesterol is the Main Culprit

Fact: While dietary cholesterol can raise blood cholesterol levels in some people, saturated and trans fats have a much greater impact on cholesterol levels.

7.2. Myth: Only Overweight People Have High Cholesterol

Fact: High cholesterol can affect people of all sizes and ages. Genetics, diet, physical activity, and other factors can all contribute to high cholesterol levels.

7.3. Myth: If You Feel Fine, Your Cholesterol is Fine

Fact: High cholesterol often has no symptoms, making it a silent threat. The only way to know your cholesterol levels is to get them checked by a healthcare professional.

7.4. Myth: Once You Start Medication, You Can Stop Dieting

Fact: Medication can help lower cholesterol levels, but it’s important to continue following a heart-healthy diet and lifestyle to maximize the benefits and reduce the risk of heart disease.

7.5. Myth: All Cholesterol is Bad

Fact: HDL cholesterol, or “good” cholesterol, helps remove LDL cholesterol from your arteries and protects against heart disease.

8. Monitoring Your Cholesterol Levels

Regular monitoring of your cholesterol levels is crucial for managing your heart health.

8.1. How Often to Get Tested

The American Heart Association recommends that adults aged 20 and older have their cholesterol checked every 4-6 years. If you have risk factors for heart disease, such as a family history of high cholesterol, diabetes, or high blood pressure, you may need to be tested more frequently.

8.2. Understanding Your Results

Your cholesterol test results will include your total cholesterol, LDL cholesterol, HDL cholesterol, and triglyceride levels.

• Total Cholesterol: Desirable: Less than 200 mg/dL
• LDL Cholesterol: Optimal: Less than 100 mg/dL
• HDL Cholesterol: Desirable: 60 mg/dL or higher
• Triglycerides: Normal: Less than 150 mg/dL

8.3. Working with Your Healthcare Provider

Discuss your cholesterol test results with your healthcare provider. They can help you understand your results and develop a personalized plan to manage your cholesterol levels and reduce your risk of heart disease.

9. The Role of Supplements in Cholesterol Management

While diet and lifestyle changes are the primary strategies for managing cholesterol levels, some supplements may also be helpful.

9.1. Soluble Fiber Supplements

Supplements like psyllium husk and oat bran can help lower LDL cholesterol by providing soluble fiber.

• How it Works: Soluble fiber binds cholesterol in the digestive system and helps remove it from the body.
• Considerations: Start with a low dose and gradually increase to avoid gastrointestinal discomfort.

9.2. Omega-3 Fatty Acid Supplements

Fish oil supplements can help lower triglyceride levels and may also have a modest effect on LDL cholesterol.

• How it Works: Omega-3 fatty acids reduce the production of triglycerides in the liver.
• Considerations: Choose a high-quality supplement that is tested for purity and contaminants.

9.3. Plant Sterol and Stanol Supplements

These supplements can help block the absorption of cholesterol in the intestines.

• How it Works: Plant sterols and stanols compete with cholesterol for absorption in the intestines, reducing the amount of cholesterol that enters the bloodstream.
• Considerations: Take with meals to maximize their effectiveness.

9.4. Red Yeast Rice

Red yeast rice contains a compound called monacolin K, which is chemically identical to the active ingredient in some cholesterol-lowering medications.

• How it Works: Monacolin K inhibits the production of cholesterol in the liver.
• Considerations: Red yeast rice can have similar side effects to cholesterol-lowering medications, such as muscle pain. It’s important to talk to your healthcare provider before taking red yeast rice.

9.5. Niacin (Vitamin B3)

Niacin can help lower LDL cholesterol and raise HDL cholesterol.

• How it Works: Niacin affects the way the liver produces cholesterol.
• Considerations: Niacin can cause side effects such as flushing, itching, and liver damage. It’s important to take niacin under the supervision of a healthcare provider.

Oatmeal With Berries and Nuts – A Heart Healthy Breakfast

10. Expert Insights and Recommendations

Here are some expert insights and recommendations for managing your cholesterol levels:

10.1. Consult with a Registered Dietitian

A registered dietitian can help you develop a personalized meal plan that meets your individual needs and preferences.

10.2. Emphasize Whole, Unprocessed Foods

Focus on eating whole, unprocessed foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

10.3. Limit Processed Foods, Sugary Drinks, and Unhealthy Fats

Limit your intake of processed foods, sugary drinks, and unhealthy fats, as they can negatively impact your cholesterol levels and overall health.

10.4. Be Patient and Consistent

Lowering cholesterol levels through diet and lifestyle changes takes time and consistency. Be patient and stick with your plan, and you’ll see results over time.

10.5. Stay Informed and Educated

Stay informed about the latest research and recommendations for managing cholesterol levels. The more you know, the better equipped you’ll be to make informed choices about your health.

FAQ: What Food To Reduce Cholesterol

FAQ 1: What are the best foods to lower LDL cholesterol?

The best foods to lower LDL cholesterol include oats, barley, beans, nuts, fatty fish, fruits rich in pectin (like apples and grapes), vegetable oils (such as olive oil), soy products, and foods fortified with plant sterols and stanols. These foods help by either binding cholesterol in the digestive system or blocking its absorption.

FAQ 2: How quickly can diet changes lower my cholesterol?

Diet changes can start to lower cholesterol levels within a few weeks, but significant improvements typically take 1-3 months. Consistency in following a heart-healthy diet is key for sustained results.

FAQ 3: Can I lower cholesterol without medication?

Yes, many people can lower their cholesterol through diet and lifestyle changes alone. Regular exercise, weight management, quitting smoking, and a heart-healthy diet can significantly improve cholesterol levels.

FAQ 4: Are eggs bad for cholesterol?

Dietary cholesterol, like that found in eggs, has less impact on blood cholesterol than saturated and trans fats. Most people can include eggs in a heart-healthy diet in moderation, but it’s best to consult with a healthcare provider for personalized advice.

FAQ 5: What role does fiber play in lowering cholesterol?

Soluble fiber, found in foods like oats, beans, and fruits, binds cholesterol in the digestive system and helps remove it from the body before it can be absorbed into the bloodstream, thereby lowering LDL cholesterol levels.

FAQ 6: How much soy protein do I need to lower cholesterol?

Consuming around 25 grams of soy protein per day can help lower LDL cholesterol. This can be achieved by including soy products like tofu, soy milk, and edamame in your diet.

FAQ 7: Can nuts really help lower cholesterol?

Yes, nuts like almonds, walnuts, and pecans are rich in healthy fats, fiber, and plant sterols, which can help lower LDL cholesterol. Eating about 2 ounces of nuts per day is beneficial.

FAQ 8: What types of fats should I avoid to lower cholesterol?

To lower cholesterol, it’s important to avoid saturated and trans fats. These fats are found in red meat, processed foods, and some dairy products. Instead, opt for unsaturated fats like those found in olive oil, avocados, and nuts.

FAQ 9: Are there any specific drinks that can help lower cholesterol?

Some drinks that can help lower cholesterol include soy milk, green tea, and orange juice fortified with plant sterols. These drinks can complement a heart-healthy diet.

FAQ 10: Can stress affect my cholesterol levels?

Yes, chronic stress can negatively impact your health, including your cholesterol levels. Practicing stress-reducing techniques such as meditation, yoga, or deep breathing exercises can help manage stress and support overall heart health.

By understanding what food to reduce cholesterol and implementing these dietary and lifestyle changes, you can take control of your cholesterol levels and improve your overall heart health. Remember to consult with your healthcare provider or a registered dietitian for personalized advice and guidance.

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