Heart-Healthy Eating Tips to Manage Cholesterol Levels

Watch portion sizes
Overeating can raise cholesterol levels. Learning to control portion sizes helps maintain heart health. Distributing leftover food instead of eating beyond your needs supports better cholesterol management.

Reduce saturated fat consumption
While not definitively linked to heart disease, saturated fats can elevate bad cholesterol. They are found in items like meat, dairy, and cheese. Opt for low-fat versions or limit intake to a few times weekly to promote heart health.

Eliminate trans fats
Trans fats are harmful and can clog arteries, increase triglycerides, and cause weight gain. Avoid hydrogenated oils, processed foods, baked snacks, chips, and sodas for a healthier heart.

Eat more fresh fruits
Incorporate at least five servings of fruits daily. Whole fruits offer more nutrients than juices and make great snacks for mid-morning energy.

Include soluble fiber
Fiber aids in reducing bad cholesterol and eliminates toxins. Sources include oats, brown rice, whole grains, beans, and lentils, all beneficial for heart health.

Consume omega-3 rich seafood
Fish like sardines, salmon, and herring contain omega-3 fatty acids that lower bad cholesterol levels.

Opt for healthier protein options
Replace red meats with lean alternatives like skinless chicken and fish to support cardiovascular wellness.

Stay well-hydrated
Drinking plenty of water aids digestion, boosts metabolism, and enhances heart function.

Choose healthy snacks wisely
Nuts such as walnuts, almonds, and cashews are nutritious and help lower cholesterol while satisfying hunger.

Limit salt and sugar intake
Reducing salt helps control blood pressure, while cutting down on sugar lowers the risk of Type-2 diabetes, contributing to overall heart health.