Avoid all fat
Not all fats lead to increased LDL cholesterol. When following a diet to reduce LDL cholesterol levels, include healthy fats such as those found in avocados, nuts, and olive oil.
Not exercising regularly
A sedentary lifestyle increases LDL-cholesterol (bad) and reduces HDL-cholesterol (good) in the body. This increases the risk of heart disease. A study published in the journal BMC found that high-intensity physical activity was positively linked to HDL cholesterol. To reduce the risk of heart disease, engage in regular physical activity such as brisk walking, cycling or swimming every day.
A diet lacking in fiber
A low-fiber diet also increases LDL cholesterol levels. This is because fiber promotes the removal of excess cholesterol in the body. To overcome this, add more fiber-rich food sources such as whole grains, fruits, vegetables and legumes to your diet.
Eat unhealthy fats
Consuming too much saturated fat and trans fats from fried foods, processed snacks, and red meat increases LDL cholesterol levels. A study published in the journal Current Atherosclerosis Reports stated that saturated fat is the main cause of increased LDL cholesterol. The solution is to replace these unhealthy fats with good fats by consuming nuts, olive oil, and fatty fish, which can help increase HDL cholesterol levels in the body.
Pay attention to managing stress levels
Chronic stress can increase cortisol levels, contributing to increased cholesterol levels in the body. Activities like meditation, yoga, and deep breathing can help you manage stress.
