Lowering cholesterol with diet? Here's how.

For a long time, eggs, cheese, and other products were blamed for high cholesterol. Today, we know better: it's mainly about the type of fats you eat, not the cholesterol in your diet.

The key is the right balance between LDL, HDL, and triglycerides, because that balance determines your risk of cardiovascular disease. The lower your LDL and triglycerides, the better, while a higher HDL is considered beneficial. (1)

Fortunately, you can positively influence that balance yourself with smart dietary choices. Along with other good habits, such as regular exercise and relaxation, this contributes to healthy cholesterol.

In this article you can read all about cholesterol-lowering foods, with practical tips to try them out right away.

Soluble fiber is a simple and natural way to lower your LDL ("bad" cholesterol). It acts like a sponge in your intestines: it binds cholesterol and helps remove it from your body.

Beta-glucans from oats and barley in particular are effective and can lower blood cholesterol.

However, it is important that you consume at least 3 grams of beta-glucans every day, which you can get from a bowl of oatmeal (approx. 40 g) or a portion of cooked barley (approx. 100 g). (2)

Legumes (such as lentils, chickpeas, and black beans) and fruits like apples, citrus fruits, and berries also provide soluble fiber, such as pectin, which can support your cholesterol profile. (3)

Salmon, mackerel, and herring are rich in omega-3 fatty acids, including EPA and DHA. These fatty acids contribute to the maintenance of normal blood triglyceride levels with a daily intake of 2 grams of EPA and DHA. (5) (6)

The recommendation of two portions of oily fish per week is a good basis, but often not enough for the specific effect on triglycerides.

That's why many people choose an omega-3 supplement . This can be fish oil, but there's also algae oil: a plant-based source of DHA and EPA, suitable for those who don't eat fish or don't like the taste.

Alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid , contributes to the maintenance of normal blood cholesterol levels with a daily intake of 2 grams . (7) (8)

You can easily get this out:

• 1 tablespoon linseed oil (approx. 7 grams ALA)
• 30 grams of walnuts , about a handful (approx. 2.5 grams ALA)
• 15 grams chia seeds , 1.5 tablespoons, ground or soaked (approx. 3 grams ALA)

Eat 30–50 grams of unsalted, unroasted nuts daily, for example walnuts (approx. 30 g) or pistachios (approx. 50 g).

Walnuts (30 g per day) contribute to improving the elasticity of blood vessels, which is good for your heart health.

But pistachios and other nuts have also been extensively studied in relation to blood cholesterol levels. (11)

Trans fats (such as those found in fried snacks or industrial pastries) are linked by experts to an increased risk of heart problems, because they can upset your cholesterol balance. (12)

A high intake of added sugars and sugary drinks can also lead to higher triglycerides, which affects your cholesterol profile (balance of HDL, LDL and triglycerides). (13)

Therefore, it is better to choose water, tea or coffee without sugar , and snack on fruit, nuts or whole grain products , which can support your cholesterol.

A healthy diet is undoubtedly an important foundation for your cholesterol, but it's not the whole story. Lifestyle also plays a role: from how much exercise you get to how you manage stress and relaxation.

Below are six habits that research shows can benefit your cholesterol levels.

Research shows that intermittent fasting can lead to lower LDL and triglyceride levels. Sometimes a slight increase in HDL ("good cholesterol") is also seen, although this effect is less consistent. (14)

This effect naturally varies by person and method. It's also not suitable for everyone. People with diabetes, low weight, or an eating disorder, and those taking medication, should always consult a doctor first.

Studies show that people who exercise regularly often have slightly higher HDL levels and, in some cases, lower triglycerides. Moreover, activity appears to make LDL particles smaller and therefore potentially less harmful.

Did you know that stress hormones like cortisol affect your fat metabolism? If you frequently experience stress, it can be linked to higher cholesterol and triglyceride levels.

Research shows that relaxation techniques such as meditation and yoga are actually associated with more favorable values. (16)

Lack of sleep doesn't make anyone happy, but your blood fats aren't happy about it either.

Research shows that sleeping too little, but also very long, is often associated with less favorable values, such as lower HDL or higher triglycerides. (17)

Smoking and healthy blood fats don't go together. Studies show that smokers, on average, have higher triglycerides and lower HDL. (18)

In overweight people, losing weight is clearly associated with more favorable blood fats: LDL and triglycerides usually decrease and HDL can increase slightly. (19)

Want to take things a step further besides cholesterol-lowering diet and healthy lifestyle changes? You could also try a natural supplement.

Cholesterol Premium is a good support. This natural product contains garlic extract and red yeast rice in a safe dosage.