Lowering cholesterol levels a lot in just 7 days can be hard, but you can start making good changes right away. Here are some steps:
- Healthy Eating: Eat a diet low in saturated fat and avoid trans fat. Include foods with omega-3 fatty acids and eat more soluble fiber for heart health.
- Workouts: Do physical activity for at least 30 minutes, five times a week. Do more daily physical activities like fast walking or taking stairs.
- Lose Weight: If you’re overweight, start a plan to lose weight. Even losing a small amount of weight can help lower cholesterol.
- Stop Smoking: If you smoke, take steps to quit. Smoking lowers your good cholesterol, especially in women, and raises your bad cholesterol.
- Less Alcohol: Limit how much alcohol you drink. Too much alcohol can raise cholesterol levels.
- Plan Meals: A 7-day meal plan can help keep you on track. This includes basic meal plans, making a shopping list, shopping smart, and preparing food ahead of time.
Remember, cholesterol levels go down over time, not suddenly after a few days of healthier living. It’s possible for lifestyle changes to change cholesterol levels within weeks, but it usually takes about 3 months or more. If cholesterol levels don’t get better after 12 weeks of lifestyle changes, your doctor may prescribe drugs to lower cholesterol such as statins.
This is a basic guide and individual needs may be different. Always talk to a healthcare provider for personalized advice.
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