Here are some effective ways to lower your cholesterol:

Dietary Changes

1. Reduce saturated and trans fats intake by limiting red meat, full-fat dairy products, and fried foods12.

2. Eat more foods high in soluble fiber like oats, barley, beans, eggplant, okra, apples, grapes, and citrus fruits13.

3. Include heart-healthy fats from sources like olive oil, nuts, avocados, and fatty fish rich in omega-3s125.

4. Consume more plant-based proteins such as soy, lentils, and tofu15.

5. Add plant sterols and stanols to your diet through fortified foods or supplements1.

Lifestyle Modifications

1. Exercise regularly - aim for at least 150 minutes of moderate-intensity aerobic activity per week46.

2. Maintain a healthy weight through a balanced diet and regular physical activity45.

3. Quit smoking to improve HDL (good) cholesterol levels46.

4. Limit alcohol consumption2.

5. Manage stress through relaxation techniques or other stress-reduction methods4.

Additional Strategies

1. Consider fiber supplements like psyllium if dietary fiber intake is insufficient1.

2. Work with your healthcare provider to determine if cholesterol-lowering medications are necessary7.

3. Get regular cholesterol check-ups to monitor your progress8.

By combining these dietary and lifestyle changes, you can significantly impact your cholesterol levels. Remember to consult with your healthcare provider before making major changes to your diet or exercise routine, especially if you have existing health conditions.