Lipids and High Cholesterol

• Adopt a heart-healthy diet, such as the Mediterranean or DASH diet, which can lead to reductions in total cholesterol by 15-20% and LDL cholesterol by 10-15%.

• Increase soluble fiber intake by consuming foods like oats, barley, legumes, fruits, and vegetables, which can lower LDL cholesterol by 5-10%.

• Replace saturated fats with healthier fats, including mono- and polyunsaturated fats found in olive oil, avocados, nuts, and seeds, which can lower LDL cholesterol by 5-15%.

• Incorporate fatty fish rich in omega-3 fatty acids into the diet at least twice a week, which can reduce triglyceride levels by approximately 20-30%.

• Consume plant sterols and stanols, found in fortified foods, to help lower LDL cholesterol by 5-15%.

• Limit cholesterol intake by reducing consumption of high-cholesterol foods such as organ meats, shellfish, and egg yolks, which can reduce LDL cholesterol by 5-10%.

• Engage in regular aerobic exercise, aiming for at least 150 minutes of moderate-intensity exercise per week, which can raise HDL cholesterol by 5-10%.

• Consume foods rich in omega-3 fatty acids, such as walnuts and flaxseeds, which can lower triglyceride levels by 10-30%.

• Moderate alcohol consumption, such as one drink per day for women and up to two drinks per day for men, may increase HDL cholesterol levels by 3-10%.

• Include soy protein sources, like tofu or soy milk, which can lower LDL cholesterol by 3-5%.

• Limit added sugars and refined carbohydrates, which can lower triglyceride levels by 10-20%.

• Engage in regular physical activity and maintain a healthy weight, which can increase HDL cholesterol by 3-6%.

• Consume nuts, such as almonds and walnuts, which can lower LDL cholesterol by 5-10%.