Reduce saturated and trans fats. Aim for less than 7% of your daily calories from saturated fat and limit trans fats completely. Check food labels carefully!
Increase soluble fiber intake. Oats, barley, apples, and beans are excellent sources. Aim for at least 25-30 grams of fiber daily. Gradually increase your fiber intake to avoid digestive discomfort.
- Include at least 5 servings of fruits and vegetables daily. They are packed with fiber and other beneficial nutrients. Choose lean protein sources like fish, poultry, and beans over red meat.
Engage in regular physical activity. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Spread it out over several days.
Find activities you enjoy. This makes sticking to your exercise plan easier. Gradually increase the intensity and duration of your workouts. Consult your doctor before starting a new exercise program, especially if you have underlying health conditions.
Maintain a healthy weight. Losing even a small amount of weight can significantly improve your cholesterol levels. Focus on gradual, sustainable weight loss.
Limit alcohol consumption. Excessive alcohol intake can raise cholesterol levels. Moderation is key.
Quit smoking. Smoking damages blood vessels and increases cholesterol. Consult your doctor about cessation resources.
Regular check-ups with your doctor are crucial for monitoring your cholesterol levels and adjusting your treatment plan if needed. Don’t delay!
