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Foods that have been fortified with sterols and stanols. Plant-derived sterols and stanols hinder the body's capacity to absorb cholesterol from diet. Businesses are adding them to meals ranging from margarine and granola bars to orange juice and chocolate. They can also be purchased as supplements. 2 grams of plant sterols or stanols per day can reduce LDL cholesterol by 10%.
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Eating fatty fish twice or three times per week can help lower LDL in two ways: by replacing meat, which contains LDL-boosting saturated fats, and by supplying LDL-lowering omega-3 fats. Omega-3 fatty acids lower triglycerides in the bloodstream and protect the heart by preventing the emergence of irregular cardiac rhythms.
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Decrease your intake of saturated fats. Saturated fats, which are mostly found in red meat and full-fat dairy products, boost total cholesterol. Reduce your intake of saturated fats to lower your low-density lipoprotein (LDL) cholesterol – the "bad" cholesterol. Trans fats should be avoided. Trans fats, also known as "partially hydrogenated vegetable oil" on food labels, are commonly found in margarine and store-bought cookies, crackers, and cakes. Trans fats increase total cholesterol levels.