To Improve Your Cholesterol Levels:

1. Eat Heart-Healthy Foods

   • Increase fiber: Eat more fruits, vegetables, beans, oats, and whole grains.

   • Choose healthy fats:

     • Use olive oil or avocado instead of butter.

     • Eat fatty fish like salmon or mackerel (rich in omega-3).

     • Snack on nuts like almonds or walnuts.

   • Avoid trans fats: Found in processed foods, baked goods, and fried foods.

   • Limit saturated fats: Cut back on fatty meats, full-fat dairy, and fast food.

2. Exercise Regularly

   • Aim for at least 30 minutes of moderate exercise most days:

     • Brisk walking

     • Jogging

     • Swimming

     • Cycling

   • Exercise boosts good cholesterol (HDL) and lowers bad cholesterol (LDL).

3. Lose Excess Weight

   • Even a small amount of weight loss (5–10% of your body weight) can help improve cholesterol numbers.

4. Quit Smoking

   • Quitting smoking raises good cholesterol and improves heart health quickly.

5. Drink Alcohol Only in Moderation

   • Small amounts of alcohol might raise good cholesterol, but too much harms your heart.

   • Men: Up to 2 drinks/day, Women: Up to 1 drink/day.

6. Manage Stress

   • Long-term stress may contribute to higher cholesterol.

   • Practice relaxation techniques like deep breathing, yoga, or mindful walking.

7. Consider Supplements (If Approved by Your Doctor)

   • Some supplements like omega-3 fish oil, plant sterols, or fiber supplements may help.

8. Take Medications if Needed

   • If lifestyle changes aren’t enough, your doctor might recommend medication (like statins).

   • Always follow your doctor’s advice carefully.

Key Tip:

• Improving cholesterol is not about just one big change — it’s about small, steady changes every day!