🥗 Diet & Nutrition

• Cut Trans Fats Completely: Avoid fried foods, packaged snacks, margarine, and baked goods with hydrogenated oils.
• Limit Saturated Fats: Reduce red meat, butter, and full-fat dairy. Replace with lean proteins and plant-based options.
• Eat More Soluble Fiber: Oats, barley, beans, lentils, apples, and pears help bind cholesterol in the gut and flush it out.
• Add Omega-3 Rich Foods: Salmon, sardines, mackerel, flaxseeds, chia seeds, and walnuts lower triglycerides and support heart health.
• Use Healthy Oils: Olive oil, avocado oil, and canola oil are rich in monounsaturated fats that raise HDL (“good” cholesterol).
• Plant Sterols & Stanols: Found in fortified foods (like certain margarines, juices, and yogurts), they block cholesterol absorption.

🏃 Lifestyle Habits

• Exercise Regularly: Aim for at least 150 minutes of moderate activity (brisk walking, cycling, swimming) per week. Exercise raises HDL and lowers LDL.
• Maintain Healthy Weight: Even a 5–10% weight loss can significantly improve cholesterol levels.
• Quit Smoking: Smoking lowers HDL and damages blood vessels. Quitting improves cholesterol almost immediately.
• Limit Alcohol: Excessive drinking raises cholesterol and blood pressure. Stick to moderation (1 drink/day for women, 2 for men).

🧘 Stress & Lifestyle Balance

• Manage Stress: Chronic stress can worsen cholesterol and heart health. Try yoga, meditation, or deep breathing.
• Sleep Well: Poor sleep is linked to higher LDL and lower HDL. Aim for 7–8 hours nightly.

📊 Quick Daily Habits

• Start your day with oats or barley porridge.
• Add 1 tablespoon of flaxseeds to smoothies or salads