Limiting saturated fats in your diet, along with getting regular exercise and engaging in other healthy practices, may help lower the amount of low-density lipoprotein (LDL) in your blood.
Lipoproteins carry cholesterol, fat, and fat-soluble vitamins in your blood.
There are two types:
- Low-density lipoprotein (LDL): High levels of LDL, or “bad” cholesterol, may result in cholesterol deposits in blood vessel walls. This could lead to clogged arteries and an increased riskTrusted Source of heart attacks.
- High-density lipoprotein (HDL): HDL, or “good” cholesterol, helps carry cholesterol away from blood vessel walls. Due to this, it helps prevent the conditions mentioned above.
Your liver produces as much cholesterol as your body needs. Yet several factors may influence these levels, including:
- your family history
- whether you smoke
- a sedentary lifestyle
- heavy alcohol consumption
This article discusses 10 ways to help improve your cholesterol levels.
Focus on monounsaturated fats
Some people recommend an overall low-fat diet for weight loss, but research is mixed on its effectiveness in managing blood cholesterol, according to experts Trusted Source.
In contrast, there’s strong evidence (Trusted Source that a diet high in monounsaturated fats, such as the Mediterranean diet, helps reduce levels of harmful LDL and increase levels of healthy HDL.
Here are a few great sources of monounsaturated fats:
- olive oil
- nuts, such as almonds, cashews, and pecans
- canola oil
- avocados
- nut butters
- olives
