Eat More Soluble Fiber Oats, beans, lentils, fruits like apples and pears, and vegetables like Brussels sprouts and carrots Soluble fiber helps reduce the absorption of cholesterol in your bloodstream, lowering LDL (bad cholesterol) level
Increase Physical Activity Aerobic exercises (brisk walking, jogging, swimming) and strength training Regular physical activity helps raise HDL (good cholesterol) and lower LDL cholesterol, improving overall heart health
Adopt a Healthy Fat Diet Include unsaturated fats like olive oil, avocados, nuts, and fatty fish rich in omega-3 (salmon, mackerel) Healthy fats help reduce LDL cholesterol and increase HDL cholesterol, promoting a healthier lipid profile
Lose Excess Weight Focus on gradual weight loss through balanced eating and regular exercise Shedding extra pounds can reduce total cholesterol, especially LDL, and improve overall cardiovascular health
Incorporate Omega-3 Fatty Acid Fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts Omega-3s help lower triglycerides, another type of blood fat, and have a positive effect on reducing cholesterol
Limit Refined Carbs and Sugar Processed foods, sugary snacks, and sugary drinks Reducing your intake of refined carbs and sugars can help lower triglyceride levels and support better cholesterol management