Follow a Healthy Diet:
Choose heart-healthy fats: Opt for unsaturated fats found in sources like olive oil, avocados, nuts, and seeds. Limit saturated and trans fats found in red meat, full-fat dairy products, fried foods, and commercially baked goods.
Increase dietary fiber: Consume more soluble fiber from sources like fruits, vegetables, whole grains, legumes, and oats. Soluble fiber helps lower LDL cholesterol.
Eat fatty fish: Include fatty fish rich in omega-3 fatty acids, such as salmon, mackerel, sardines, and trout, which can help lower cholesterol levels.
Maintain a Healthy Weight:
If you're overweight, losing excess weight can help lower cholesterol levels. Focus on a balanced diet and regular physical activity to achieve and maintain a healthy weight.
Exercise Regularly:
Engage in aerobic exercises like brisk walking, jogging, cycling, or swimming for at least 150 minutes per week. Regular exercise can help raise HDL cholesterol (the "good" cholesterol) and lower LDL cholesterol (the "bad" cholesterol).
Limit Alcohol Consumption:
If you drink alcohol, do so in moderation. Excessive alcohol intake can increase cholesterol levels and contribute to other health problems.
Quit Smoking:
Smoking lowers HDL cholesterol and damages blood vessels, making it more difficult for cholesterol to be transported properly in the body. Quitting smoking can improve your cholesterol profile and overall cardiovascular health.
Increase Physical Activity:
Engage in regular physical activity beyond aerobic exercises. Strength training and other forms of physical activity can help improve cholesterol levels and overall heart health.
Manage Stress:
Chronic stress can affect cholesterol levels. Find healthy ways to manage stress, such as practicing relaxation techniques, exercising, spending time with loved ones, or engaging in hobbies.
Monitor Your Intake of Added Sugars and Refined Carbohydrates:
Foods high in added sugars and refined carbohydrates can negatively impact cholesterol levels. Limit your consumption of sugary drinks, sweets, processed snacks, and white bread. Instead, choose whole, unprocessed foods.
Consider Plant Sterols and Stanols:
Plant sterols and stanols are naturally occurring compounds that can help lower LDL cholesterol. They are found in foods like fortified margarines, orange juice, and certain spreads. Consult with a healthcare professional before incorporating these into your diet.