Ask a Dietitian: 11 Simple Swaps to Lower Your Cholesterol Naturally

3. Choose Whole Grains Over Refined Grains

Refined grains, such as white bread and pasta, can contribute to higher cholesterol levels. Whole grains, on the other hand, are rich in dietary fiber, particularly soluble fiber, which has been shown to lower LDL cholesterol. Foods like oatmeal, brown rice, and whole-grain bread not only help in managing cholesterol but also provide sustained energy and improve digestive health. The fiber content in whole grains can make you feel fuller for longer, aiding in weight management, which is another crucial factor in maintaining healthy cholesterol levels. This swap is an easy yet impactful change to make in your daily diet.

4. Nuts Instead of Croutons

Croutons, often made from refined grains and fried in oils, can add unnecessary saturated fats and calories to your salads. Swapping croutons for a handful of nuts, such as almonds or walnuts, can enhance the nutritional profile of your meal. Nuts are rich in healthy fats, fiber, and plant sterols, which have cholesterol-lowering properties. They also add a satisfying crunch and a burst of flavor, making salads more enjoyable. Incorporating nuts regularly into your diet has been associated with a reduced risk of heart disease, making this swap a heart-smart choice.