6. Eat a Low-Fat Diet
Following a low-fat diet is essential to eating healthy and lowering cholesterol. Saturated fats are dense in cholesterol and can raise your LDL levels. Even though saturated fats are bad, trans fats are even worse because they reduce HDL levels while simultaneously raising LDL levels. Removing these types of fats can reduce the risk of heart attack by up to 55 percent. Societies with a low-fat diet have a much lower risk of heart attack and stroke than countries with a western diet.
5. Eat Omega-3 Fatty Acids
If you are going to be eating fats, you might as well be eating the good ones. Omega-3 fatty acids are molecules that do not affect your LDL cholesterol. What they are effective at is increasing HDL levels, reducing blood pressure, and reducing triglycerides. Omega-3 fatty acids can be found in fish like salmon, herring, and mackerel. If you do not have the time to prepare these types of fish or just do not like the taste of fish, you can obtain omega-3 fatty acids through fish oil. They can also be found in foods like walnuts, flaxseed, and almonds.
4. Eat Whey Protein
Most people only think of whey protein as being what bodybuilders use to build muscle. These people may be surprised to learn that whey protein can lower cholesterol. Studies have proven that taking whey protein as a supplement can reduce LDL levels and lower your cholesterol. When compared to taking casein protein, whey protein lowered cholesterol more than casein over a 12-week period. Whey protein is a type of dairy, so it can be found in all dairy products and by itself as a supplement.Related: 20 Foods That Help Lower Cholesterol