Archive · 23 Jul 2026
Small Habits for Lowering LDL Cholesterol
A fitness influencer named Minakshi shared some simple habits that can help lower bad cholesterol, also known as LDL.
These habits include eating lentils, nuts, whole grains, healthy fats, exercising regularly, and getting enough sleep.
Dr. Himika Chawla, an expert, says these habits are backed by science and can make a big difference in heart health.
However, for some people with very high cholesterol or certain health conditions, medication might also be needed.
It's important to avoid common mistakes like thinking only overweight people get high cholesterol or cutting out all fats.
Regular check-ups are also crucial to keep cholesterol levels in check.
Eating lentils daily can help reduce cholesterol absorption in the gut.
A daily handful of unsalted nuts provides healthy fats and fibre to lower LDL cholesterol.
Swapping refined flour for whole grains increases fibre intake and improves cholesterol levels.
Healthy fats from sources like olive oil, avocados, and fatty fish are better than saturated and trans fats.
Regular exercise and adequate sleep are crucial for improving cardiovascular health and cholesterol levels.
- Who
- Fitness influencer Minakshi and Dr. Himika Chawla, Senior Consultant, Endocrinology and Diabetology, PSRI Hospital.
- What
- Small habits that can help lower LDL cholesterol levels.
- When
- Not specified.
- Where
- Not specified.
- Why
- To improve heart health and reduce the risk of cardiovascular diseases.
Lifestyle Changes
Medication
Effectiveness
Lifestyle Changes
Lifestyle changes can significantly improve cholesterol levels over time, especially for those with mildly elevated LDL.
Medication
Medication like statins is often necessary for individuals with very high LDL or existing health conditions.
Approach
Lifestyle Changes
Lifestyle changes are the first line of treatment and should be encouraged for most people.
Medication
Medication is required for those with LDL above 190 mg/dL, a history of heart attack or stroke, diabetes, chronic kidney disease, or familial hypercholesterolaemia.
- Lentils
- Rich in soluble fibre, helps reduce cholesterol absorption in the gut.
- Nuts
- Provides healthy unsaturated fats, fibre, and plant sterols that can lower LDL cholesterol.
- Whole Grains
- Increases fibre intake, aids weight management, and improves cholesterol levels.
- Healthy Fats
- Sources like olive oil, mustard oil, avocados, seeds, and fatty fish are healthier than saturated and trans fats.
- Exercise
- Combined with aerobic exercise, strength training improves cardiovascular health and lipid profiles.
- Sleep
- Adequate sleep is crucial as poor sleep is linked to obesity, insulin resistance, inflammation, and unfavourable cholesterol levels.
- Medication
- Required for individuals with LDL above 190 mg/dL or those with specific health conditions.