Managing high cholesterol is vital for heart health, and lifestyle changes can make a significant impact. This plan emphasizes dietary shifts and activity to naturally lower levels and improve overall well-being.
Step 1: Replace Unhealthy Fats
Switch from butter and red meat to sources of unsaturated fats like avocados, almonds, and olive oil. Use these in cooking and salads to help reduce LDL (bad) cholesterol.
Step 2: Increase Fiber Intake
Incorporate soluble fiber from foods such as oatmeal, lentils, and fruits like pears. Aim for 25-30 grams daily; fiber binds to cholesterol in the digestive system, aiding its elimination.
Step 3: Add Regular Physical Activity
Engage in aerobic exercises like swimming or cycling for at least 150 minutes weekly. This raises HDL (good) cholesterol and supports weight management, further benefiting levels.
Step 4: Explore Natural Supplements
Consider adding plant sterols from fortified foods or supplements, after consulting your doctor. These block cholesterol absorption in the intestines.
Step 5: Schedule Routine Check-Ups
Get your cholesterol tested every 4-6 months to track progress. Discuss results with your healthcare provider and adjust as necessary.
Additional Tips: Limit alcohol and quit smoking for better results. Combine with stress reduction for comprehensive heart protection.