Making simple lifestyle changes can significantly lower cholesterol and protect your heart. Focus on healthy eating, regular activity, maintaining a healthy weight, and avoiding habits that raise cholesterol.

Eat a heart-healthy diet:

-Choose Mediterranean, DASH, or plant-based styles.

-Fill your plate with fruits, vegetables, whole grains, beans, nuts, and healthy oils (like olive oil).

-Cut back on saturated fats (red meat, butter), trans fats, added sugars, and white bread/pasta.

-Add fiber-rich foods (like oats, beans, apples) and plant sterols/stanols (found in fortified foods).

Maintain a healthy weight:

-If you are overweight, losing just 5–10% of your body weight can improve cholesterol and triglyceride levels.

-Be active:

-Aim for at least 150 minutes of moderate exercise per week (like brisk walking, cycling, or swimming).

-Add resistance training (weights or bodyweight exercises) for extra benefit.

Limit alcohol and avoid tobacco:

-Too much alcohol raises triglycerides; smoking lowers “good” HDL cholesterol.

-Take care of sleep and stress:

-Restful sleep and stress control also help cholesterol and heart health.

If triglycerides are high:

– Avoid sugary foods, refined carbs, and alcohol.

– Increase omega-3s (fish like salmon, or fish oil supplements) and plant proteins.