Fats that help lower cholesterol

While it might seem counterintuitive, certain fats can indeed help lower cholesterol levels when incorporated into a balanced and healthy diet. The key is to focus on the types of fats and make mindful choices.

Here are some tips on how to utilize and absorb fats to help lower cholesterol:

Choose Healthy Fats:

• Opt for unsaturated fats, including monounsaturated and polyunsaturated fats. These are found in foods like olive oil, avocados, nuts, and seeds.

• Omega-3 fatty acids, found in fatty fish (such as salmon and mackerel), flaxseeds, chia seeds, and walnuts, have been shown to have heart-healthy benefits, including lowering cholesterol.

• Choose high quality saturated fats like grass-fed pasture-raised meats, butter, and ghee. 

Use Olive Oil:

• Replace saturated and trans fats with olive oil in cooking. Olive oil is rich in monounsaturated fats and has been associated with improved heart health.

Eat Fatty Fish:

• Include wild-caught fatty fish in your diet at least twice a week. The omega-3 fatty acids in fish can help lower triglycerides and increase HDL cholesterol.

Add Avocado:

• Avocados are rich in monounsaturated fats and can be a delicious addition to salads, sandwiches, or as a spread. They are also high in fiber, which can contribute to lower cholesterol.

Choose Lean Proteins:

• Opt for lean sources of protein, such as skinless poultry, fish and legumes instead of high-fat meats.

Limit Processed and Fried Foods:

• Minimize the intake of processed foods and those high in trans fats. These can raise LDL cholesterol levels.

Combine with a Healthy Lifestyle:

• Incorporate these dietary changes into an overall healthy lifestyle, including regular physical activity and maintaining a healthy weight.

It's important to note that while certain fats can be beneficial, moderation is key. Portion control is crucial, and it's essential to maintain a well-balanced diet that includes a variety of nutrient-rich foods.