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I didn’t realize you could do this

Cholesterol isn’t all bad. In fact, your body needs cholesterol to build cells, produce hormones, and aid digestion. The key is balance:

LDL (Low-Density Lipoprotein) → Often called “bad” cholesterol because high levels can lead to plaque buildup.
HDL (High-Density Lipoprotein) → Known as “good” cholesterol because it helps remove LDL from the bloodstream.
Triglycerides → Another type of fat in the blood. High levels increase the risk of heart disease.

A healthy goal is low LDL, high HDL, and low triglycerides.

🍎 Lifestyle Strategies to Lower Cholesterol Naturally

1. Adopt a Heart-Healthy Diet

Your diet plays a major role in cholesterol management. Focus on foods that lower LDL cholesterol and promote HDL cholesterol.

Best Foods to Improve Heart Health:

Oats, barley, and whole grains — rich in soluble fiber that helps remove LDL from the body.
Fatty fish like salmon, mackerel, and sardines — high in omega-3 fatty acids, which lower triglycerides.
Nuts such as almonds and walnuts — improve HDL cholesterol.
Avocados — loaded with healthy monounsaturated fats.
Olive oil — a heart-healthy alternative to butter or margarine.
Leafy greens — contain antioxidants that protect artery health.

Avoid trans fats, limit saturated fats, and reduce refined sugar intake, as these all contribute to high cholesterol and triglycerides.

2. Maintain a Healthy Weight

Even losing 5–10% of your body weight can significantly reduce LDL levels and improve blood pressure. This is especially important if you are overweight or carry excess belly fat, which is linked to higher cholesterol and type 2 diabetes risk.

3. Stay Physically Active

Exercise helps raise HDL cholesterol while lowering LDL and triglycerides.

Aim for 150 minutes of moderate activity per week (brisk walking, cycling, swimming).
Include strength training at least twice a week for added cardiovascular benefits.
Even short daily walks improve circulation and metabolism.