Eat Heart-Healthy Fats: Choose unsaturated fats found in olive oil, avocados, nuts, and seeds instead of saturated and trans fats.
Increase Soluble Fiber: Include foods rich in soluble fiber such as oats, beans, lentils, and fruits like apples and citrus fruits. Soluble fiber helps lower LDL (bad) cholesterol.
Eat Fatty Fish: Incorporate fatty fish like salmon, mackerel, and trout into your diet, which are rich in omega-3 fatty acids that can lower triglycerides and increase HDL (good) cholesterol.
Limit Red Meat and Full-Fat Dairy: Reduce consumption of red meat and full-fat dairy products, as they contain cholesterol-raising saturated fats.
Use Plant Sterols and Stanols: Choose foods fortified with plant sterols and stanols, such as certain margarines and orange juice, which can help lower LDL cholesterol levels.
Exercise Regularly: Engage in aerobic exercise such as brisk walking, running, or cycling for at least 150 minutes per week to raise HDL cholesterol and improve overall cardiovascular health.
Maintain a Healthy Weight: Losing excess weight, especially around the abdomen, can help improve cholesterol levels. Aim for a healthy BMI (Body Mass Index).
Quit Smoking: Smoking lowers HDL cholesterol levels and increases the risk of heart disease. Quitting smoking can improve cholesterol levels and overall cardiovascular health.
Limit Alcohol Consumption: Drink alcohol in moderation, if at all. Excessive alcohol intake can increase triglyceride levels and contribute to high cholesterol.