How to lower bad cholesterol levels? Lifestyle changes are one of the best ways to lower bad cholesterol levels. And that should be your primary recourse before going on the prescription medication route. The prescription medication route should be the last resort if lifestyle changes aren’t significant enough.
How To Lower Bad Cholesterol Levels? iStock-photo credit: Dzmitry Skazau
Why is it important to keep your cholesterol level at normal levels is because if they are too high it can increase the risk of heart attacks and strokes.
One of the first tips to lower bad cholesterol levels is to cut back on saturated fats which are found in red meat and full fat dairy products. Nobody is saying that you can’t eat red meat or full dairy products but try to consume it within moderation. If you can eat less saturated fat, it will lower your LDL cholesterol levels which is your bad cholesterol levels.
Another tip is to lower your trans fats intake. If you are eating a high amount of trans fats, it will raise your bad and total cholesterol levels. Trans fats are found in packages cookies, crackers, cakes, etc.
The best way to know if what you are buying has a high amount of trans fats is to look at the back of the package and see how much trans fats is in there. Even if there are 0 trans fats that doesn’t mean there isn’t any other trans fats such as partially hydrogenated oil. If it shows that then it does have some trans fats.
Eating soluble fiber foods such as fruits and vegetables and whole grains, etc. And these foods are broccoli, oatmeal, apples, oranges can help with blocking cholesterol from absorbed into the bloodstream. Eating Omega 3 fatty acid foods can improve blood pressure levels which is a positive heart healthy benefit. Those foods are salmon, herring, mackerel, walnuts, flaxseeds, etc.
Exercising at least 3 days a week for a minimum basic brisk walk of 25 to 30 minutes a day can help with increasing HDL good cholesterol levels. There are several types of low impact aerobic exercises you can do such as walking, cycling, swimming, etc.
If you are regular smoker and you quit smoking it can immediately lower your good cholesterol levels along with your blood pressure levels. After 90 days of quitting smoking the blood flow through your lungs will drastically improve. And after one year of quitting smoking your risk for heart disease is cut in half compared to someone who smokes regularly.
If you are a heavy alcohol drinker, it is best to lower your alcohol consumption to moderate levels. Studies have shown that drinking alcohol in moderation has been linked to higher good HDL cholesterol levels. Moderation of alcohol range would be considered for adults one drink a day for men and two drinks a day for women.
If you are overweight or obese and you can lose 5 to 10% of that weight that will help to increase your good cholesterol levels.
The Bottom Line is the best way to lower bad cholesterol levels is limiting your saturated and trans-fat intake with moderation range. And exercising regularly at least 3 days a week which will help to raise your good cholesterol levels. What you put into your body dietary is very impactful to bad cholesterol levels. Being on a good diet is key to maintaining normal cholesterol levels.
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References
- Tangney CC, et al. Cardiovascular benefits and risks of moderate alcohol consumption. https://www.uptodate.com/contents/search. Accessed March 25, 2025.
- The benefits of quitting smoking now. American Heart Association. https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/the-benefits-of-quitting-smoking-now. Accessed March 25, 2025.
- Final determination regarding partially hydrogenated oils (removing trans fat). U.S. Food and Drug Administration. https://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm449162.htm. Accessed March 25, 2025.
