A Dietitian's Guide to Lowering Cholesterol Without Medication

Lisette Marie

27. The Role of Regular Exercise

Group of people doing mermaid exercise on pilates reformers in fitness center. Photo Credit: Envato @Photology75

Aerobic exercise, such as brisk walking, cycling, or swimming, has been shown to be particularly effective in lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This not only helps manage cholesterol but also aids in weight management, reduces blood pressure, and improves overall cardiovascular health.

28. The Cholesterol-Lowering Magic of Beans

Red kidney beans. Haricot bean. Photo Credit: Envato @sea_wave

Beans, a diverse group of legumes including kidney, pinto, and black beans, are cholesterol-lowering powerhouses. They are rich in soluble fiber, which binds to cholesterol in the digestive tract and helps remove it from the body before it can enter the bloodstream. A daily half-cup serving of beans can significantly reduce LDL cholesterol levels. Beans are also a great source of plant-based protein and other nutrients, making them a satisfying and versatile addition to soups, salads, and stews.

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27. The Role of Regular Exercise

28. The Cholesterol-Lowering Magic of Beans

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