🥗 1. Eat Heart-Healthy Foods
Key Actions:
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Increase soluble fiber: Found in oats, beans, lentils, apples, and citrus fruits.
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Add omega-3 fatty acids: Found in fish like salmon, mackerel, and flaxseeds.
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Use healthy fats: Replace saturated fats (butter, red meat) with unsaturated fats (olive oil, nuts, avocados).
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Reduce trans fats: Avoid packaged snacks, fast foods, and hydrogenated oils.
Result: Soluble fiber binds LDL in the digestive system and helps remove it from the body.
🏃♂️ 2. Exercise Regularly
Goal: At least 150 minutes/week of moderate-intensity aerobic exercise.
Options:
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Brisk walking
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Cycling
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Swimming
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Jogging
Result: Regular physical activity helps raise HDL (good cholesterol) and lowers LDL and triglycerides.
🚭 3. Quit Smoking and Limit Alcohol
Smoking harms:
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Lowers HDL (good) cholesterol
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Damages blood vessels, making cholesterol buildup worse
Alcohol limit:
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Men: Max 2 drinks/day
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Women: Max 1 drink/day
Result: Quitting smoking improves your HDL levels and overall cardiovascular health within weeks.
🧘♀️ 4. Manage Stress and Sleep Well
Why it matters:
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Chronic stress raises cholesterol through hormonal imbalances.
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Poor sleep increases cravings for fatty foods and raises LDL.
What helps:
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Meditation or yoga
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Deep breathing exercises
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7–8 hours of quality sleep
Bonus Tip:
🧪 Get your cholesterol levels checked regularly — especially if you have a family history of heart disease or high blood pressure.
