First, minimize the use of oily food. Fried foods are often heated repeatedly in the market, and they contain many trans fatty acids. Second, your sleep. If you do not get enough sleep, your cholesterol increases. Your body releases hormones that cause you not to get enough sleep.
Third, eat salad. Whenever you eat, you must eat salad with your meal. Salad does not allow the cholesterol in your diet to be absorbed, which will reduce your cholesterol. Fourth, eat dry fruits. Dry fruits such as almonds, walnuts, pistachios, and nuts should be included in your diet. Now, it is not necessary to start using them in large quantities. Just a handful will be enough for a week. Your dry fruits contain good cholesterol, good cholesterol, omega-3 fatty acids. It is an acid that is great for your heart health and the health of your blood vessels.
Fifth, exercise. When you exercise, you use your muscles. Those muscles use glucose, but at the same time, they start using fat. The extra fat that has accumulated starts to be used, due to which your cholesterol levels start to improve. Finally, there are medications. Some medications can lower cholesterol levels. These are called statins. Consult a doctor. If you fit the criteria, you should use this medication.
Some More Healthy Tips
Eat Heart-Healthy Foods
- Increase: Soluble fiber (e.g., oats, beans, lentils, apples, flaxseeds)
- Add: Omega-3-rich foods (e.g., fatty fish like salmon, walnuts, chia seeds)
- Limit: Saturated fats (e.g., red meat, full-fat dairy)
- Avoid: Trans fats (often found in processed foods and margarine)
Lose Excess Weight
- Losing even 5–10% of your body weight can significantly improve your cholesterol levels.
- Small changes like cutting sugary drinks or walking more daily can help.
Quit Smoking
- Quitting smoking improves HDL cholesterol.
- Within 20 minutes of quitting, your blood pressure and heart rate recover.
- Within a year, your risk of heart disease drops to half that of a smoker’s.
Limit Alcohol Intake
- If you drink, do so in moderation:
- Men: Up to 2 drinks/day
- Women: Up to 1 drink/day
- Men: Up to 2 drinks/day
- Too much alcohol can raise triglycerides and total cholesterol.