Suppose your cholesterol levels are too high, your chance of developing heart disease increases. In any case, the upside is that it's a risk you can manage. The ratio of good (HDL) to poor (LDL) cholesterol can be improved. Only minor adjustments are required.

An attending cardiologist at Lenox Hill Hospital in New York City, she encourages her patients to "just keep going" and emphasizes the importance of getting started. All sorts of things change when you commit to a healthier way of life, and the benefits you feel after just six weeks of making these changes usually peak around three months.

Your genetics also play a role, so changing your lifestyle isn't enough. Unfortunately, medication may be necessary to get your cholesterol levels back to normal. However, the routine actions you take every day to assist. In some instances, you can reduce the amount of medicine you take and the likelihood of adverse effects by making straightforward lifestyle adjustments.

Ban Trans Fats

"they elevate your LDL, reduce your HDL, and increase your chance of getting heart disease and stroke." In light of this, the FDA has taken measures to exclude synthetic trans-fat from commercially available foods.

However, certain goods may still contain trace quantities of trans fat. Reading the Nutrition Facts and ingredient labels when grocery shopping is essential. Partially hydrogenated oil is merely another word for trans-fat, and you should avoid products that contain it.

Scale Back

Weight loss is not necessary to reduce cholesterol levels. Even a modest weight loss of 10 pounds can lower bad cholesterol (LDL) by as much as 8 percent in overweight people. However, sustained effort is required to lose weight and keep it off. A weight loss of one to two pounds each week is healthy and achievable.

The National Heart, Lung, and Blood Institute reports that women who are overweight and sedentary need 1,000 to 1,200 calories per day to lose weight, whereas active fat women and women weighing more than 164 pounds need 1,200 to 1,600 calories per day to lose weight.

During a weight loss program, more calories may be required if you plan on engaging in strenuous physical activity.

Activate Yourself

Sarah Samaan, MD, a cardiologist in Plano, TX, says, "Exercising at least 2 1/2 hours a week is adequate to enhance HDL and improve LDL and triglycerides." It's best to ease into exercise if you haven't been active recently; even 10-minute increments will help.

Select an activity that you will look forward to doing. And train with a friend; accountability from another person is a great way to stay motivated.

High-Fiber Diet

High-soluble fiber foods reduce cholesterol absorption and are found in oatmeal, apples, prunes, and beans. Evidence suggests that those who increased their daily intake by 5–10 grams saw a reduced LDL. If you increase your fiber intake, you won't feel as hungry between meals. But watch out; overeating fiber at once might result in bloating and cramping. Gradually up your current dosage.

Go Fish

Incorporate it into your diet at least twice, preferably four times, weekly. According to Samaan, "not only are the omega-3 fats in fish heart-healthy but substituting red meat with fish would reduce your cholesterol by limiting your exposure to saturated fats," which are prevalent in red meat. What's the catch?

Particular species, such as sharks, swordfish, and king mackerel, can be relatively high in mercury. A higher chance of developing heart disease is associated with it.

Go With Olive Oil

When compared to the impact of a mild dose of medicine. Olive oil's "good" fats are cardio-healthy. Please make sure you use olive oil that has been kept in its natural state. It's less processed and higher in disease-fighting antioxidants.

Take It Easy

As your stress levels rise, your cholesterol levels might skyrocket. Relax. Try reading a book, catching up with a pal over coffee, or stretching out on your yoga mat. If you follow this plan, your cholesterol levels should remain healthy.

Spice It Up

Listen up, those who don't already sprinkle cinnamon over your coffee or shake pepper over your pasta: Curcumin, and cinnamon are just a few spices that can help lower cholesterol levels while also adding taste to your diet.

According to some studies, eating half to one clove of garlic daily may reduce cholesterol by up to 9 percent. One other benefit of seasoning your meals more heavily is that it decreases your hunger, making it simpler to shed additional pounds.

Butt Out

It has been shown that within a year of quitting smoking, people's "good" cholesterol levels increase by 5%. Breathing in secondhand smoke daily can also increase levels of harmful cholesterol, so be careful if you frequently find yourself in the company of smokers.