Leena Watts
Cholesterol is a waxy, fatty substance that is present in all our cells. High cholesterol can double your risk of heart disease, so it is important to keep it in check. Luckily, there are many ways to reduce cholesterol through diet and exercise. For example, eating more soluble fibre, such as fruit and vegetables, and exercising regularly can help to lower cholesterol.
How to reduce cholesterol through diet and exercise
| Characteristics | Values |
|---|---|
| Diet | Choose a heart-healthy eating pattern, including a variety of fresh and unprocessed foods. |
| Eat plenty of soluble fibre, found in fruits, vegetables, wholegrains, legumes, nuts and seeds. | |
| Opt for foods with healthier fats, such as lean meat, nuts, and unsaturated oils like canola, olive, and safflower oils. | |
| Limit foods high in saturated fat and avoid trans fat, found in processed meats, baked goods, chocolate, deep-fried and processed foods. | |
| Choose reduced-fat dairy options like unflavoured milk, yoghurt and cheese. | |
| Include plant stanols and sterols in your diet, found in whole grains, nuts, legumes, and oils like olive oil and avocado oil. | |
| Eat foods high in omega-3 fatty acids, such as fish and seafood. | |
| Consider a specific diet plan like the Mediterranean Diet, DASH eating plan, or Therapeutic Lifestyle Changes (TLC) diet. | |
| Exercise | Aim for at least 150 minutes (2.5 hours) of exercise per week. |
| Try walking at a brisk pace to increase your heart rate. | |
| Find an exercise you enjoy to help maintain motivation and consistency. | |
| Incorporate exercise into your daily routine for long-term benefits. | |
| Lifestyle Changes | Quit smoking to reduce cholesterol and lower the risk of serious health issues like heart attacks, strokes and cancer. |
| Achieve and maintain a healthy weight through a combination of diet and exercise. |
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What You'll Learn
- Eat more vegetables, fruits, legumes, whole grains, fish and lean meats
- Try the DASH Diet, which is low in sodium and saturated fat
- Incorporate 30 minutes of structured exercise into each day
- Try resistance training, which may help to improve total cholesterol
- Swimming for 16 weeks was found to lower lipids, which may include cholesterol
Eat more vegetables, fruits, legumes, whole grains, fish and lean meats
Eating more vegetables, fruits, legumes, whole grains, fish, and lean meats is a great way to reduce your cholesterol. A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure.
Firstly, vegetables are a vital part of a heart-healthy diet. They are rich in fiber, antioxidants, and nutrients, and are associated with better LDL, HDL, and total cholesterol levels. Dark, leafy greens are especially beneficial for lowering cholesterol. Try making soups, cauliflower pizza crusts, and smoothies to get more vegetables into your diet. Using liquid vegetable oils such as canola, sunflower, and safflower when cooking or at the table also helps lower LDL.
Fruits are another important food group to focus on. A 2020 review found that eating more than three servings of fruit per day helped lower levels of triglycerides, blood pressure, and LDL and total cholesterol. Fruits that are rich in pectin, a type of soluble fiber that lowers LDL, include apples, grapes, strawberries, and citrus fruits.
Legumes, also known as pulses, are a group of plant foods that include beans, peas, and lentils. A 2021 study found that eating one cup of legumes each day significantly lowered LDL levels compared to eating white rice. Try swapping legumes for refined grains and processed meats in dishes like chili, salads, and pasta.
Whole grains are another important component of a cholesterol-lowering diet. Oats and beans are examples of whole grains that can help lower "bad" LDL cholesterol.
Eating fish two or three times a week can lower LDL by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Fish that are high in omega-3 fatty acids include salmon, mackerel, sardines, tuna, and herring. However, it is important to avoid frying fish, as this will add unhealthy fat to your meal. Instead, opt for healthier cooking methods like baking, broiling, or grilling.
Finally, if you are eating meat, choose lean meats such as chicken or turkey breasts without skin, pork tenderloin, or beef round, sirloin, or tenderloin. Avoid highly processed meats such as bacon, ham, and lunch meat.
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Try the DASH Diet, which is low in sodium and saturated fat
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that can help you maintain a heart-healthy eating style for life. It was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by U.S. News & World Report in 2025.
The DASH diet recommends limiting your intake of foods high in saturated fat, such as fatty meats, full-fat dairy products, chocolate, baked goods, deep-fried foods, and tropical oils like coconut and palm oil. Instead, opt for foods with healthier fats like lean meats, nuts, and unsaturated oils such as canola, olive, and safflower oils. No more than 25-35% of your daily calories should come from dietary fats, and less than 7% from saturated fat.
The DASH diet also encourages eating whole grains, such as whole wheat bread, brown rice, whole grain cereals, oatmeal, whole wheat pasta, and popcorn, to increase your fibre intake. Fibre helps lower cholesterol and keeps you feeling full for longer. Aim for six to eight servings of whole grains per day. Include plenty of vegetables and fruits in your diet as well, as they are important sources of vitamins, fibre, and other nutrients. Try to have four to five servings of vegetables and fruits each day.
In addition to limiting saturated fats and increasing fibre intake, the DASH diet suggests limiting your consumption of sweets to five or fewer servings per week. While you don't have to eliminate sweets entirely, choose low-fat options like gelatin, hard candy, or maple syrup. Instead of sugary desserts, consider having fresh fruit with low-fat ice cream.
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Incorporate 30 minutes of structured exercise into each day
Incorporating 30 minutes of structured exercise into your daily routine is a powerful strategy to lower your cholesterol. It is recommended to aim for at least 150 minutes (2.5 hours) of moderate-intensity exercise per week. You can work your way up to this goal gradually.
Start with a 15-minute exercise routine and then slowly increase the duration and intensity. You can begin with a simple walk around the block, progressing to a longer walk, and eventually a slow jog. If you have joint issues, consider swimming or cycling as low-impact alternatives. These exercises are proven to lower LDL cholesterol levels and improve your overall health.
Consistency is key. Try to exercise at the same time each day to establish a habit. Making exercise a regular part of your lifestyle will help you stay motivated and committed to your routine. You can also ask family and friends to join you, making it a social and enjoyable experience.
It is important to note that any form of exercise is beneficial, and you can choose an activity that suits your health, joint condition, and lifestyle. For example, if you play tennis or dance regularly, you are expending similar energy to someone who walks briskly or runs. The important thing is to get your heart rate up and keep yourself active throughout the day.
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Try resistance training, which may help to improve total cholesterol
Resistance training is a great way to improve your cholesterol levels. It increases muscle strength by making your muscles work against a form of resistance. This can include using weights, such as dumbbells or kettlebells, weight machines, or even your own body weight with exercises like pushups, lunges, squats, and wall sits.
Some research shows that low- to moderate-intensity resistance training helps reduce total cholesterol levels. Other studies indicate that all kinds of weight workouts help with total and LDL cholesterol, but high-intensity training is required to boost HDL cholesterol. High-intensity training can include circuit training, where you cut rest intervals to no more than one minute to get the benefits of both cardio and resistance training.
If you're new to resistance training, it's important to start slowly and build up. Begin with short 15- to 20-minute workouts at a lower intensity, and gradually increase the duration and intensity as you become more comfortable. Aim for an intensity level of 75% to 85% of your maximum effort. This doesn't necessarily mean lifting heavier weights; doing more sets with more repetitions is more effective for improving your cholesterol levels.
For those who enjoy spending time at the gym, aerobic workouts are also beneficial for lowering cholesterol. Using gym equipment like elliptical machines and stationary bikes can effectively work your heart and lungs if you push yourself.
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Swimming for 16 weeks was found to lower lipids, which may include cholesterol
Swimming is an excellent form of exercise to improve cardiovascular health and reduce cholesterol levels. While walking is often considered the baseline form of exercise, as it is accessible to most people, more vigorous activities such as swimming offer even greater benefits for the heart.
A study by the Cooper Clinic in Dallas found that swimmers had better cardiovascular health than walkers, with runners coming out on top. The study also showed that those who did not exercise had the worst cholesterol levels. Swimming for just 30 minutes every day can reduce the risk of coronary heart disease in women by 30-40%, according to the Times of India.
Swimming is an aerobic exercise that strengthens the heart and increases its efficiency in pumping blood. It also helps to lower blood pressure and raise HDL (good cholesterol) levels. The more you swim, the more your blood pressure and heart rate will improve.
Therefore, swimming for 16 weeks can be an effective way to lower lipids, including cholesterol, and improve overall heart health. To maintain a healthy heart, studies recommend exercising for at least 2.5 hours per week. Swimming is a great way to achieve this, and by mixing up your routine with different aquatic exercises, you can keep it interesting and work various muscle groups.
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Frequently asked questions
Eating a diet rich in vegetables, fruits, legumes, whole grains, fish and lean meats can help lower cholesterol. The DASH Diet and TLC Diet are endorsed by the American Heart Association and focus on reducing sodium and saturated fat intake. The Mediterranean Diet is also recommended and involves eating low-fat dairy products, grass-fed animal products, and fatty fish such as salmon, which is high in omega-3 fatty acids.
Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, each day. You can also try jogging, swimming, or resistance training for a few miles a few times a week. Doing 150 minutes of moderate-intensity aerobic exercise per week can help lower cholesterol and reduce high blood pressure.
Fatty fish such as salmon, albacore tuna, halibut, and sardines are rich in omega-3 fatty acids, which contribute to reducing the risk of heart issues. Apples and pears are also heart-healthy, as they contain pectin, a type of soluble fibre that helps lower cholesterol.
