What you eat can play a big role in your cholesterol levels. These simple, tasty changes can help you make heart-healthy food choices each day.
It can be tricky to know which foods are best when it comes to your heart health. Some everyday meals and snacks may be higher in saturated fat or cholesterol than you realize.
But even small changes in your diet can have a positive effect. Here are eight easy ways to lower your cholesterol.
1. Focus on foods that help lower LDL cholesterol
Some foods can help lower “bad” LDL cholesterol and support your heart health. They contain soluble fiber, which prevents your digestive tract from absorbing cholesterol.¹
Foods high in soluble fiber include:¹
- Whole grain cereals: Oatmeal, oat bran and barley
- Fruits: Apples, bananas and oranges
- Legumes: Kidney beans, lentils and chickpeas
Eating these foods regularly helps your body remove cholesterol naturally.
2. Compare butter and olive oil
Butter and solid margarine are common ingredients in cooking and baking, but they are high in saturated fat.²
Healthier options, like olive or canola oil, are better for your heart and can often be used as swaps in recipes.
Instead of using butter, try:
- Using olive or canola oil for sautéing vegetables instead of butter
- Dressing salads with olive oil instead of creamy dressings
- Choosing soft margarine made from vegetable oils if you prefer a spread
Even small swaps can make a meaningful difference over time.
3. Add omega-3 fatty acids to your meals
Omega-3 fatty acids are healthy fats that can help lower triglyceride levels and support heart health.³
Good sources of omega-3 fatty acids include:3
- Fatty fish, such as salmon, mackerel or sardines
- Walnuts and flaxseeds
- Soy and canola oils
- Fish oil supplements
Experts recommend including fatty fish at least twice a week and adding other omega-3 foods or oils to meals and snacks.³
Even small changes can make a difference in your heart health. Call a licensed insurance agent at 844-306-8319 to learn how telehealth can help you make healthy changes to your diet.
4. Try simple meal prep with the DASH eating plan
DASH stands for Dietary Approaches to Stop Hypertension. It focuses on creating a long-term, heart-healthy eating style.⁴
The DASH diet recommends:4
- Eating vegetables, fruits and whole grains
- Including lean proteins, beans, nuts and healthy oils
- Choosing fat-free or low-fat dairy products
- Limiting foods high in saturated fat
- Cutting back on sugary drinks and sweets
Meal prep can make it easier to stick with the DASH diet. Try planning a few meals or snacks in advance each week.
5. Upgrade your work-from-home snacks
Even if you eat well at meals, everyday snacks can sabotage your cholesterol goals. Choosing fiber-rich and low saturated fat snacks can support heart health.
Smart options for easy snacking:
- Fresh fruit with a handful of nuts
- Whole grain crackers with hummus
- Greek yogurt with berries
Keep snacks ready or prep them in advance so they’re quick to grab during the workday.
6. Look for hidden trans fats
Experts say trans fats are the worst type of fat to eat. They can raise “bad” LDL cholesterol and lower “good” HDL cholesterol.⁵
Even foods labeled as “0 grams trans fat” can contain small amounts (0.5 grams or less). Check ingredient lists for partially hydrogenated oils, which indicate the presence of trans fats.⁵
Common sources of trans fats include:
- Commercial baked goods
- Packaged or frozen foods
- Fried foods
- Stick margarine and other spreads
- Nondairy creamers
Avoiding trans fats whenever possible helps protect your heart.
Healthy habits are easier to maintain with support. Call a licensed insurance agent at 844-306-8319 to explore telehealth plans that can connect you with providers 24/7.
7. Prioritize plant-based proteins
Plant proteins can replace some red meat in meals, helping to reduce saturated fat.⁶
Try using eggplant in lasagna or grilling a portobello mushroom instead of a beef burger. Even swapping a few meat-based meals per week can support better cholesterol.
8. Encourage heart-healthy breakfasts for kids
Healthy habits start early. Children who grow up eating heart-healthy breakfasts are more likely to maintain the habit later in life.7
Easy options include:
- Whole grain toast with nut butter
- Yogurt with fruit and a sprinkle of oats
- Smoothies with spinach, banana and berries
Building early habits sets the foundation for a lifetime of healthy choices.
Use tools and support to stay on track
Building heart-healthy habits takes time, and extra support can make it easier to stick with your goals. Non-insurance programs and services can help.
Helpful support options:
- Weight loss programs: Combine lifestyle behavior guidance with personalized coaching to help you make lasting changes to diet and activity.
- Telehealth: Connect with a provider from home to get advice on heart-healthy habits, discuss lab results, or access prescription savings.
Using these tools alongside other healthy habits increases your chances of keeping cholesterol in a healthy range.
The bottom line: Lowering your cholesterol doesn’t have to be complicated. Start with one or two changes and build from there. Over time, these steps can help your cholesterol and support your heart.
Have questions about how telehealth can support your wellness goals? Call 844-306-8319 to speak with a licensed insurance agent about your options.
For informational purposes only. This information is compiled by HealthMarkets Insurance Agency and does not diagnose problems or recommend specific treatment. Services and medical technologies referenced herein may not be covered under your plan. Please consult directly with your primary care physician if you need medical advice.
