1. Eat heart-healthy foods

A few changes in your diet can lower your "bad" cholesterol and improve your heart health:

• Cut back on saturated fats. Saturated fats are found mostly in red meat and full-fat dairy products. These fats can raise your total cholesterol, especially low-density lipoprotein (LDL). This often is called "bad" cholesterol. Eating less saturated fat can help lower your LDL levels and improve your heart health.
• Eliminate trans fats. Trans fats are harmful fats that often were found in some margarines, packaged cookies, cracker and cakes. On food labels, they may be listed as "partially hydrogenated vegetable oil." Trans fats can raise your overall cholesterol and increase your risk of heart disease. The U.S. Food and Drug Administration banned the use of partially hydrogenated vegetable oils on Jan. 1, 2021, but it’s still smart to check ingredient labels for partially hydrogenated oils. Even if the label says "0 grams" of trans fat, check the ingredient list for "Partially hydrogenated oil." If you see this, there may still be some trans fat.
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't lower LDL cholesterol. But they have other heart health benefits, including reducing blood pressure. Good sources of omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
• Eat more soluble fiber. Soluble fiber helps block some cholesterol from being absorbed into your bloodstream. You can find soluble fiber in foods such as oatmeal, kidney beans, Brussels sprouts, apples and pears.
• Add whey protein. Whey protein, found in dairy products, may be one of the main reasons dairy is good for your health. Studies show that taking whey protein supplements can help lower LDL cholesterol, total cholesterol and blood pressure.