Aug 2, 2023
FILMIPOPFocus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Limit saturated and trans fats found in processed foods and red meats. Instead, opt for healthier fats from sources like avocados, nuts, and olive oil.
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Soluble fiber helps reduce cholesterol levels by binding to cholesterol in the digestive system and removing it from the body. Foods high in soluble fiber include oats, barley, beans, lentils, and fruits like apples and citrus fruits.
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Engage in regular physical activity, such as brisk walking, jogging, swimming, or cycling. Regular exercise can increase high-density lipoprotein (HDL) cholesterol (the "good" cholesterol) and lower low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol).
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While moderate alcohol consumption may have some heart benefits, excessive alcohol intake can raise cholesterol levels and increase the risk of other health issues. If you drink alcohol, do so in moderation.
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Omega-3 fatty acids, found in fatty fish like salmon, mackerel, and sardines, can help lower triglycerides and improve overall heart health.
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Plant sterols and stanols are naturally occurring compounds found in plants that can help block the absorption of cholesterol. Some margarine, yogurt, and orange juice products are fortified with these compounds.
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If you are overweight, losing even a small amount of weight can positively impact your cholesterol levels and overall health.
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Smoking damages blood vessels and lowers HDL cholesterol levels. Quitting smoking can lead to a significant improvement in cholesterol levels and overall heart health.
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Chronic stress can contribute to higher cholesterol levels. Practice relaxation techniques like meditation, deep breathing, or yoga to manage stress.
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Green tea contains antioxidants called catechins that may help improve cholesterol levels. Drinking green tea regularly can be a part of a heart-healthy lifestyle.
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