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LowerYourCholesterol
Meal Plan
Managing
your blood
cholesterol
levels is
important for
a healthy heart. But doing so is about
more than just cholesterol. Only a
quarter of this waxy compound found
in
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How to fill out lower-your-cholesterol
How to fill out lower-your-cholesterol?
01
Start by making dietary changes. Include more fruits, vegetables, whole grains, and lean proteins in your meals. Avoid saturated and trans fats, as they can raise cholesterol levels.
02
Increase physical activity. Regular exercise can help raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic activity every week.
03
Quit smoking. Smoking damages blood vessels and lowers HDL cholesterol. By quitting smoking, you can improve your cholesterol levels and reduce the risk of heart disease.
04
Maintain a healthy weight. Losing excess weight can help lower LDL cholesterol and improve overall health. It is important to follow a balanced and nutritious diet while aiming for sustainable weight loss.
05
Limit alcohol consumption. Excessive alcohol intake can raise triglyceride levels and increase blood pressure. It is recommended to limit alcohol intake to moderate levels (up to one drink per day for women and up to two drinks per day for men).
Who needs lower-your-cholesterol?
01
Individuals with high LDL cholesterol levels: High levels of LDL cholesterol increase the risk of developing heart disease and other cardiovascular conditions. Lowering LDL cholesterol is essential for these individuals to reduce their overall cardiovascular risk.
02
Individuals with a family history of high cholesterol: Genetics play a role in cholesterol levels. If you have a family history of high cholesterol or heart disease, it is important to monitor and manage your cholesterol levels to minimize the risk of developing cardiovascular problems.
03
Individuals with an unhealthy lifestyle: Poor dietary choices, lack of exercise, smoking, and excessive alcohol consumption can all contribute to high cholesterol levels. These individuals need to adopt healthier habits and lower their cholesterol to improve their overall health and prevent cardiovascular complications.
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