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

7. Use Olive Oil Instead of Vegetable Oil

Vegetable oils are commonly used in cooking but can contain unhealthy trans fats and saturated fats, depending on the type. Olive oil, particularly extra virgin olive oil, is a healthier alternative rich in monounsaturated fats and antioxidants. These components have been shown to lower LDL cholesterol and provide anti-inflammatory benefits. Olive oil can be used in salad dressings, for sautéing vegetables, or as a finishing touch to enhance the flavor of your dishes. This simple swap not only improves your cholesterol profile but also adds a touch of Mediterranean flair to your meals.

8. Go for Legumes Over Processed Meats

Processed meats, such as sausages and deli meats, are high in saturated fats and sodium, which can negatively impact cholesterol levels. Replacing these with legumes like beans, lentils, and chickpeas introduces plant-based proteins and fiber into your diet. Legumes are low in fat and have been shown to lower LDL cholesterol while providing essential nutrients such as iron and folate. They are versatile ingredients that can be used in soups, stews, salads, and more. This swap supports heart health and promotes a more sustainable and plant-based diet.