## Adjust your diet Give up fatty foods, (meats, cheeses, cakes, fast food) and instead include plenty of fiber and polyunsaturated fats in your diet such as the following: - Whole-grain foods - Fruits and vegetables - Fish and seafood - Lean meat and poultry - Legumes and nuts - Low-fat or nonfat dairy products - Vegetable oils > Red wine in small quantities also helps reduce bad cholesterol because it contains resveratrol. However, it is important not to drink too much. ## Exercise Physical activity helps lower bad cholesterol (LDL) and ===raise good cholesterol (HDL). Training your muscles requires energy, and sugar is your main source of energy. Once glucose stores are depleted, muscles start burning fat. In this way, LDL and triglyceride levels are reduced. ## Use supplements There are several dietary supplements that have a very tangible effect on cholesterol levels. However, you should use them only after consulting with your doctor. The most often recommended ones are: - Omega-3 fatty acids - Soy protein - Niacin (vitamin B3) - Red yeast rice ## Monitor your cholesterol levels Cholesterol levels need to be monitored over time. Only a steady decrease in cholesterol levels in the blood means that you are doing everything right and that taking medication is not necessary. > The normal level of total cholesterol in adults is 2.9-5.20 mmol/l. More detailed data, including optimal values, can be found in the Ornament app. ## Consider your health status In some cases, you will need to take medications to control your total cholesterol levels. Statins have to be taken throughout life by people with certain diagnoses such as hereditary hypercholesterolemia, coronary heart disease and vascular atherosclerosis.