A Dietitian's Guide to Lowering Cholesterol Without Medication

35. Mindful Cooking and Meal Prep

Beyond choosing healthy ingredients, the act of mindful cooking can be a form of stress reduction, which in turn helps lower cholesterol. By intentionally preparing your meals from scratch, you gain control over sodium, sugar, and fat content. Meal prepping—cooking large batches of food ahead of time—ensures you have healthy, convenient options available. This prevents last-minute reliance on processed foods or takeout, which are often laden with unhealthy fats and sodium. By making cooking and meal prep a regular part of your routine, you are making a profound investment in your heart health.

36. The Surprising Role of Stearic Acid

While many saturated fats raise cholesterol, not all are created equal. Stearic acid, a saturated fat found in foods like cocoa butter, coconut oil, and certain meats, has a unique effect on the body. Unlike other saturated fats, research shows it has a neutral impact on LDL ("bad") cholesterol and may even improve your lipid profile. This is because the body converts a portion of stearic acid into oleic acid, a heart-healthy monounsaturated fat. This nuanced understanding shows that a focus on overall dietary patterns is more effective than demonizing a single nutrient.