Dietary Changes to Lower Cholesterol: Foods to Eat and Avoid
To lower cholesterol, focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in soluble fiber, such as oats, beans, lentils, and fruits like apples and pears, can help reduce LDL cholesterol. Incorporate healthy fats from sources like olive oil, avocados, and nuts, while avoiding trans fats and saturated fats found in processed foods, red meat, and full-fat dairy products. Eating fatty fish like salmon and mackerel, which are high in omega-3 fatty acids, can also be beneficial.
The Role of Exercise in Managing Cholesterol Levels
Regular physical activity can help raise HDL cholesterol while lowering LDL cholesterol and triglycerides. Aim for at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise each week. Activities like brisk walking, cycling, swimming, and jogging are excellent choices. Exercise not only helps manage cholesterol levels but also improves overall cardiovascular health, aids in weight management, and reduces stress.