9 Ways to Lower LDL Cholesterol: A Free Guide

9 Ways to Lower LDL Cholesterol

LDL — the “bad” cholesterol — raises the risk of heart attack and stroke when it runs high. The good news: everyday food and lifestyle changes can bring it down. Here are nine simple, evidence-based steps to share with clients, patients, and students.

📄 Free printable handout. Download the 9 Ways to Lower LDL handout (PDF) to print for clinics, cardiac rehab, and patient education.

Do more of these

Eat more fiber, especially soluble fiber. Oats, beans, lentils, barley, apples, and citrus help carry cholesterol out of the body.
Eat smaller, more frequent meals. Try 6 small meals a day instead of 1–2 large ones.
Get physical activity every day. Aim for at least 30 minutes of movement most days.

Limit these

Limit saturated fat. Cut back on fatty meats, butter, and full-fat dairy.
Avoid trans fat. Skip foods with partially hydrogenated oils and many fried, packaged snacks.
Keep dietary cholesterol under about 100 mg a day. Watch high-cholesterol foods and build meals around plants.

Three more steps

Reach and keep a healthy weight. If you carry extra weight, losing some can meaningfully lower LDL.
Limit added sugar and fructose. Cut sugary drinks and sweets that can raise triglycerides.
Consider foods with added plant sterols. Some fortified spreads and foods help block cholesterol absorption.

The bottom line

Base most meals on vegetables, fruits, whole grains, and legumes for fiber, and choose lean protein and non-fat dairy. Everyone’s numbers are different, so encourage clients to talk with their healthcare provider about personal cholesterol goals.

Teaching tools for heart health

Put the message on the wall and in hand with the 9 Ways to Lower LDL poster, and browse more heart-health posters and heart-health tearpads for clinics, cardiac rehab, and worksite wellness.

Free shipping on orders over $29 in the continental US, flat $7 below that. Purchase orders accepted. Get a quote.