Dietary Strategies to Lower Your Cholesterol

Lower Your Cholesterol Tampa FLCholesterol, a waxy substance naturally found in your blood, plays an important role in keeping you healthy. Your body needs a certain amount of cholesterol to build new cells, but too much can increase your risk of heart attack and stroke.

There are many things you can do to help keep your cholesterol levels in check. For instance, before prescribing medications, many physicians recommend lifestyle changes, such as losing weight, exercising regularly, and consuming a nutritious diet.

Which foods should you eat to lower your cholesterol?

Studies show that certain foods can help lower low-density lipoprotein (LDL or “bad”) cholesterol, which causes plaque to build up in arteries and leads to cardiovascular disease. You might be surprised to learn that many of these foods are not only delicious but also can be easily incorporated into your daily diet. Some excellent choices include:

  • Oats – Start each day with a hearty bowl of oatmeal. Oats contain beta-glucan, a substance that absorbs LDL so that your body can excrete it.
  • Red wine – The skin of red grapes contains resveratrol, a substance that may help prevent blood vessel damage by lowering LDL and reducing the risk of blood clots. So, go ahead and drink to your good health – just don’t overdo it (excessive consumption of wine and other alcoholic beverages – in general, more than one drink per day for women and two drinks per day for men – can lead to a host of health issues).
  • Fatty fish – Salmon, albacore tuna, sardines, and halibut are all rich in omega-3 fatty acids, which can reduce triglycerides in the blood and help ward off heart disease. For optimum health benefits, forego the frying pan and bake or grill the fish instead.
  • Nuts – Almonds, walnuts, and pistachios are all high in polyunsaturated fatty acids, which can help reduce LDL levels. With that said, nuts are also high in calories, so it’s best to eat them in moderation. Also, be sure to watch your sodium intake and choose an unsalted option.
  • Tea – Both black and green tea contain powerful cancer-fighting antioxidants that can also reduce LDL levels. Because green tea is made from unfermented leaves, it undergoes less processing and is especially rich in antioxidants. Try drinking it unsweetened, or add only a touch of sugar, if necessary.
  • Beans – Black beans, kidney beans, legumes, and lentils are all rich in soluble fiber, which binds to cholesterol and helps move it out of your body. There are many ways to eat beans – try snacking on some fresh vegetables dipped in hummus (made from chickpeas) or enjoy a black bean burrito for lunch.
  • Dark chocolate – This flavorful treat contains flavonoids, a type of antioxidant that can help lower LDL levels. Just be sure to enjoy chocolate with restraint, since it is high in saturated fat and sugar.

By making a few simple changes in your diet, you can reduce your LDL cholesterol and improve your heart health. And, if you are already taking medicine to lower your cholesterol, these changes can also enhance the beneficial effects of your medications.

If you would like to receive personalized advice on how to manage your cholesterol levels, please contact or visit South Tampa Immediate Care. You can see a doctor without an appointment at our walk-in clinic, which is conveniently located at 602 South Howard Avenue in Tampa, FL.