Food is your first line of defense. Focus on:
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- Fruits and Vegetables: Packed with fiber, they lower LDL cholesterol.
- Healthy Fats: Swap butter for olive oil or avocado to boost HDL.
- Omega-3s: Fish, flaxseeds, or walnuts reduce triglycerides.
Sarah transformed her diet with colorful salads and felt more energized within weeks. Small changes add up.
🏃 Get Moving
Exercise is a game-changer. Aim for 30 minutes most days—walking, cycling, or swimming can improve circulation and raise HDL. John started daily walks and noticed less leg pain, plus better stamina. Find an activity you love and stick with it.
🚭 Break Unhealthy Habits
Smoking damages arteries, and excessive alcohol raises triglycerides. Quitting smoking helped Clara breathe easier and lowered her cholesterol. Limiting alcohol to moderate levels—one drink per day for women, two for men—supports heart health.
⚖️ Maintain a Healthy Weight
Excess weight raises LDL and lowers HDL. Even losing 5–10% of your body weight can make a difference. Mark shed 10 pounds through diet and exercise, and his cholesterol levels improved significantly.
🩺 Monitor Regularly
Regular blood tests track you
