Lower Your Cholesterol: Evidence-Based Diet and Lifestyle Strategies

Dietary Changes

• Increase soluble fiber: Oats, barley, beans, lentils, apples, citrus (5–10+ g/day lowers LDL).
• Choose unsaturated fats: Olive oil, avocados, nuts, seeds, fatty fish (omega-3).
• Limit saturated fat: <7% of calories (red meat, full-fat dairy, tropical oils).
• Eliminate trans fats: Partially hydrogenated oils (check labels).
• Plant sterols/stanols: 2 g/day (fortified foods/supplements) block cholesterol absorption.
• Reduce added sugars & refined carbs: Lowers triglycerides, improves LDL particle size.

Lifestyle Modifications

• Exercise: ≥150 min/week moderate aerobic + 2 days resistance training.
• Weight loss: 5–10% body weight reduction significantly improves lipids.
• Quit smoking: Raises HDL, lowers LDL oxidation.
• Limit alcohol: ≤1 drink/day (women), ≤2 (men); excess raises triglycerides.
• Manage stress: Chronic stress → cortisol → unfavorable lipid changes.

Medical Management

• Statins (first-line for elevated ASCVD risk).
• Ezetimibe, PCSK9 inhibitors, bempedoic acid for additional lowering.
• Regular lipid panel monitoring (every 4–12 weeks after changes, then 3–12 months).

Personalized Plan

Work with your clinician to set LDL targets based on your 10-year ASCVD risk score.