Heart Health: 6 Expert Tips to Lower Cholesterol Levels

According to nutritionist Lovneet Batra, maintaining and lowering cholesterol levels can be achieved through regular exercise and quitting tobacco use.

High cholesterol levels have become widespread among all age groups. When cholesterol levels increase in our bodies, they can lead to various health complications. Excess cholesterol can accumulate in our arteries, potentially forming plaques and narrowing blood vessels. This narrowing restricts blood flow, elevating the risk of heart disease, heart attacks, and strokes. It is crucial to keep cholesterol levels within a healthy range. Nutritionist Lovneet Batra offers practical advice on reducing cholesterol levels in her recent Instagram stories. Her straightforward recommendations include quitting smoking, consuming healthy fats, and engaging in regular exercise, all of which play a role in effectively managing and lowering cholesterol levels.

Simple Tips from an Expert to Lower Cholesterol Levels:

  1. Choose Healthy Fats
  2. Increase Your Intake of Soluble Fiber
  3. Incorporate Omega-3-Rich Foods into Your Diet
  4. Stay Active with Regular Exercise
  5. Manage Your Weight
  6. Quit Smoking

Additional Tips for a Healthy Heart

Nutritionist Batra frequently shares heart-healthy tips on Instagram. Recently, she posted a reel featuring a list of foods that help maintain healthy cholesterol levels. Here are the items on her list:


Foods like beans, lentils, and chickpeas are effective in combating cholesterol. They are rich in soluble fiber, which forms a gel-like substance in your digestive system, binding to cholesterol and removing it from your body. Legumes also contain plant sterols, natural compounds that mimic cholesterol’s structure, further contributing to its reduction.


Nuts, especially almonds, are packed with monounsaturated fats and L-arginine, an amino acid essential for nitric oxide production, aiding in blood pressure regulation. They also contain phytosterols, substances resembling cholesterol, which actively inhibit cholesterol absorption in your intestines, effectively lowering cholesterol levels.


Apples are a source of polyphenols, compounds that may positively influence cholesterol levels.


Allicin, a compound in garlic, not only imparts its distinct flavor but also plays a role in cholesterol management by potentially reducing total cholesterol and “bad” LDL cholesterol levels.

Whole Grains:

Oats and barley, exemplary whole grains, offer beta-glucan, a soluble fiber known for its effectiveness in lowering “bad” LDL cholesterol.

Leafy Greens:

Kale and spinach, dark leafy greens, feature lutein and other carotenoids associated with a decreased risk of heart disease. Incorporating these foods into your diet can help maintain healthy cholesterol levels and promote overall heart health.

So, follow these recommendations and naturally lower your cholesterol levels.

Disclaimer: This content provides general information and is not a substitute for professional medical advice. Always consult a healthcare expert or your doctor for further information.

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