HEALTH FACTS : BAD CHOLESTEROL: LDL

1. What foods help lower LDL ("bad") cholesterol?  

A: Focus on:  

- Soluble fiber (oats, beans, apples) – binds cholesterol in digestion.  

- Healthy fats (avocados, nuts, olive oil) – replace saturated/trans fats.  

- Fatty fish (salmon, mackerel) – rich in omega-3s to reduce triglycerides.  

- Plant sterols (fortified margarine, almonds) – block cholesterol absorption.  

2. Does exercise help lower cholesterol?  

A: Yes! Aerobic exercise (walking, cycling) raises HDL ("good") cholesterol and lowers LDL. Aim for 30+ minutes daily. Strength training also helps.  

3. Which foods should I avoid?  

A: Limit:  

- Saturated fats (red meat, butter, cheese).  

- Trans fats (fried foods, packaged snacks).  

- Refined carbs (white bread, pastries) – can lower HDL.  

- Excess alcohol – raises triglycerides.  

4. Can weight loss improve cholesterol?  

A: Yes! Losing 5–10% of body weight can:  

- Lower LDL and triglycerides.  

- Boost HDL.  

- Reduce belly fat (linked to higher cholesterol).