Maintain a healthy weight Talk with your doctor about what a healthy weight is for you. Last Reviewed: May 16, Source: National Center for Chronic Disease Prevention and Health Promotion , Division for Heart Disease and Stroke Prevention.

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You will be subject to the destination website's privacy policy when you follow the link. CDC is not responsible for Section compliance accessibility on other federal or private website. For more information on CDC's web notification policies, see Website Disclaimers. Research has found that soy protein and isoflavones have powerful cholesterol-lowering effects and can reduce your risk of heart disease 42 , 43 , Less processed forms of soy — such as soybeans or soy milk — are likely more effective at lowering cholesterol than processed soy protein extracts or supplements The tea leaves can be steeped in water to make brewed tea or ground into powder and mixed with liquid for matcha green tea.

Green tea is also rich in antioxidants, which can prevent LDL cholesterol from oxidizing and forming plaques in your arteries 50 , Diet changes, such as eating more fruits and vegetables, cooking with herbs and spices, consuming soluble fiber and loading up on unsaturated fats, can help lower cholesterol levels and reduce these risks.

Avoid ingredients that increase LDL cholesterol, like trans fats and added sugars, to keep cholesterol in healthy ranges. Certain foods and supplements like green tea, soy, niacin, psyllium husk and L-carnitine can lower cholesterol levels as well.

Overall, many small dietary changes can significantly improve your cholesterol levels. Sooner or later, your doctor will probably talk to you about your cholesterol level.

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While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

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By Erica Julson, MS, RDN, CLT on August 20, Bear in mind that there are different types of cholesterol. Here are 10 tips to lower cholesterol with your diet and help reduce your risk of heart disease.

Share on Pinterest. Eat Foods Rich in Soluble Fiber. Summary Soluble fiber lowers cholesterol by preventing reabsorption of bile in your gut, which leads to the excretion of bile in the feces. Your body pulls cholesterol from the bloodstream to make more bile, therefore reducing levels.

Enjoy Lots of Fruits and Vegetables. Summary Eating at least four servings of fruits and vegetables daily can lower LDL cholesterol levels and reduce LDL oxidation, which may reduce your risk of heart disease.

Cook with Herbs and Spices. Summary Both fresh and dried herbs and spices can help lower cholesterol levels. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart.

Nuts have additional nutrients that protect the heart in other ways. Vegetable oils. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food.

Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They're also available as supplements. 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.