A Dietitian's Guide to Lowering Cholesterol Without Medication

7. Limit Added Sugars

While sugars themselves don't contain cholesterol, excessive consumption of added sugars can lead to weight gain and increase triglyceride levels, which are risk factors for heart disease. Sugary beverages, desserts, and processed foods are common sources of added sugars. By reducing your intake of these foods and opting for natural sweeteners like honey or maple syrup in moderation, you can help manage your weight and improve your cholesterol levels. Reading food labels and being mindful of sugar content can support your heart health journey.

8. Enjoy Tea and Dark Chocolate

Both tea and dark chocolate contain antioxidants known as flavonoids, which have heart-protective properties. Green and black teas have been shown to lower LDL cholesterol and improve blood vessel function. Dark chocolate, with a cocoa content of at least 70%, can also help reduce cholesterol levels and improve heart health when consumed in moderation. Enjoying a cup of tea or a small piece of dark chocolate can be a delightful way to incorporate these heart-healthy antioxidants into your daily routine.