How to Lower Cholesterol Levels with a Healthy Diet

Cholesterol levels can be a confusing topic, but keeping them in check is key to heart health. The good news? You don’t need a medical degree to make smart choices that help lower cholesterol levels. Dr. Steven Pinto, at Wellsville Primary Care describes how a low cholesterol diet including reduced saturated fats, and increased fiber, unsaturated fats and healthy proteins can work together to help lower cholesterol. It’s also important to reduce high cholesterol foods, such as salt and sugars and avoid excess alcohol.

What is High Cholesterol?
Cholesterol is a fatty substance in your blood. According to Dr. Pinto, your body needs some cholesterol to function properly, but too much can cause problems. High cholesterol means there’s too much of the "bad" kind (LDL) floating around, which can clog your arteries and lead to serious health issues.

Consequences of High Cholesterol
Having high cholesterol doesn’t come with obvious symptoms, but it can be dangerous. Over time, too much cholesterol can cause plaque buildup in your arteries, leading to heart disease, stroke, and other health complications. Dr. Pinto states, "It’s important to manage cholesterol levels before they cause serious trouble. A low cholesterol diet is a great first step."

Low Cholesterol Diet
The best way to lower cholesterol levels is with small diet changes. That means adding foods that help lower cholesterol and cutting back on those that raise it.

Cholesterol-Lowering Foods
These foods can help improve your cholesterol levels and keep your heart in great shape:

• Oats and Whole Grains – Fiber helps remove bad cholesterol from your body.
• Fruits and Vegetables – Packed with fiber and antioxidants that help keep cholesterol in check.
• Nuts – Almonds and walnuts are rich in healthy fats that help lower bad cholesterol.
• Fatty Fish – Salmon, mackerel, and sardines contain omega-3s, which can help lower cholesterol.
• Legumes – Beans, lentils, and chickpeas are high in fiber and great for heart health.
• Olive Oil – A heart-healthy fat that helps reduce bad cholesterol.

High Cholesterol Foods to Avoid
Cutting back on certain foods can help keep your cholesterol levels in check:

• Fried Foods – Loaded with unhealthy fats that raise cholesterol levels.
• Processed Meats – Bacon, sausage, and hot dogs are high in saturated fats.
• Full-Fat Dairy – Whole milk, butter, and cheese can increase bad cholesterol.
• Pastries and Sweets – Often made with trans fats and refined sugar, which can raise cholesterol.

When to Talk to Your Doctor
If you’ve been eating right and still have high cholesterol, it’s time to check in with your doctor. Your primary care provider can help you figure out what’s going on and whether medication or other treatments are needed. Dr. Pinto and the team at Wellsville Primary Care recommend regular check ups to stay on track. 

Final Thoughts
Lowering cholesterol levels doesn’t have to be complicated. A diet rich in whole foods, fiber, and healthy fats can make a big difference. Make small changes, stay consistent, and your heart will thank you!
 

3/18/2025