Feb 14, 2024, 12:04 PM IST
Focus on consuming foods that are low in saturated and trans fats. Include plenty of fruits, vegetables, whole grains, lean proteins and healthy fats.
Soluble fiber helps reduce LDL cholesterol levels. Foods rich in soluble fiber include oats, barley, beans, lentils, fruits (such as apples, oranges, and strawberries), and vegetables (such as carrots and Brussels sprouts).
Reduce intake of foods high in cholesterol, such as red meat, full-fat dairy products, and egg yolks. Instead, opt for lean protein sources and egg whites.
Opt for low-fat or fat-free dairy products, such as skim milk, low-fat yogurt, and reduced-fat cheeses, to lower saturated fat intake.
Incorporate fatty fish, such as salmon, mackerel, trout, and sardines, into your diet. These fish are rich in omega-3 fatty acids, which can help lower triglycerides and increase HDL cholesterol levels.
Engage in regular physical activity, such as brisk walking, jogging, cycling, or swimming, for at least 30 minutes most days of the week. Exercise helps increase HDL cholesterol levels and improve overall heart health.
Aim for a healthy weight by adopting a balanced diet and regular exercise routine. Losing excess weight, particularly around the waistline, can help improve cholesterol levels.
Smoking can lower HDL cholesterol levels and damage blood vessels, increasing the risk of heart disease. Quitting smoking can improve cholesterol levels and overall cardiovascular health.
Excessive alcohol consumption can raise triglyceride levels and contribute to weight gain. Limit alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men).