Adopt a Heart-Healthy Diet: Focus on a diet rich in fruits, vegetables, whole grains, lean proteins (such as poultry, fish, and legumes), and healthy fats (like avocados, nuts, and olive oil). Reduce saturated fats and trans fats found in processed and fried foods.
Incorporate Omega-3 Fatty Acids: Omega-3 fatty acids can help lower cholesterol levels. Eat fatty fish like salmon, mackerel, and sardines, or consider adding flaxseeds, chia seeds, and walnuts to your diet.
Be Physically Active: Regular exercise can raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week.
Maintain a Healthy Weight: Losing excess weight, especially abdominal fat, can significantly improve cholesterol levels and overall heart health.
Limit Alcohol Consumption: If you consume alcohol, do so in moderation. Excessive alcohol intake can raise cholesterol levels and have other negative health effects.
Quit Smoking: Smoking damages blood vessels and lowers HDL cholesterol. Quitting smoking can improve your cholesterol profile and overall cardiovascular health.
Manage Stress: Chronic stress can negatively impact cholesterol levels. Practice stress-reducing techniques such as meditation, deep breathing, yoga, or spending time in nature.
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