TIPS TO IMPROVE YOUR CHOLESTEROL LEVELS
                     ABOUT 
DOCTOR
Interventional 
Cardiologist
Apollo Hospitals, 
Indore
Dr. Sarita Rao is a Sr. Interventional Cardiologist at 
Apollo  Hospitals, Indore. She is the first female 
Interventional  Cardiologist in Central India. She is 
Fellow of American  College of Cardiology(FACC) 
and Fellow of European  Society of 
Cardiology(FESC)
For OPD Appointments Contact : +91 9893925000
OPD Timing at Apollo Hospitals, Indore: 11:00 AM to 4:00 PM
Location: Apollo Hospitals, Indore Sector D Rd, Scheme No 74C, Vijay 
Nagar, Indore.
OPD Timing at Clinic: 6:30 PM to 8:00 PM
Location: 303, Third Floor, Vishal Astra, Opp. Satya Sai School, A.B Road, 
Indore, MP.
TIPS TO IMPROVE YOUR CHOLESTEROL LEVELS
High cholesterol levels in the body can increase the risk of heart diseases and heart attack, 
medications play an important role in maintaining the cholesterol level and to improve them, 
but before medications the initial step that it is kept in mind is to make lifestyle changes & 
maintaining healthy eating habits. 
Cholesterol is generally made in liver and also has many important functions like it helps 
keeping the walls of cells flexible that is needed to make several hormones. But excess of 
anything can cause problem meanwhile too much cholesterol can be a problem for the body, 
here are some of the tips that can help you to improve and maintain your cholesterol levels:-
1) Eat healthy foods that is good for your heart - 
To improve the cholesterol levels only a few changes in your diet can help you a lot
• Reduce saturated fats - saturated fats are primarily found in red meat and full fat dairy 
products that can raise your total cholesterol. Decreasing the consumption of saturated 
fat can help you to reduce your low density lipoprotein cholesterol that is the bad 
cholesterol.
• Eat food that is rich in Omega 3 fatty acids - Omega 3 fatty acids does not affect the 
low density lipoprotein cholesterol and they do have other heart healthy benefits as 
well which includes reducing the blood pressure, foods that contains Omega 3 fatty 
acids are Salman mackerel walnuts and flax seeds.
• Eliminate trans fat - trans fats are responsible to raise the overall cholesterol levels the 
trans fat is usually listed on the food labels as hydrogenated vegetable oil that are 
often used  in store bought cookies crackles and cakes, stop eating pant food that 
contains preservatives in that.
• Increase fiber - soluble fibres can help to reduce the absorption of cholesterol in the 
bloodstream, fibres are found in foods such as oats kidney beans sprouts apples and 
pears.
• Whey protein - whey protein are generally found in dairy products whey protein is 
beneficial for many health benefits, studies have proved that whey protein helps in 
lower down low density lipoprotein cholesterol as well as the blood pressure.
2) Quit smoking -  
Quitting smoking can 
help you to improve high 
density lipoprotein 
cholesterol levels , 
smoking increases the 
risk of heart disease in 
several ways. The 
immune cells in people 
who smoke are unable 
to return the cholesterol 
from the blood vessels 
to the blood for 
transport to liver, these 
dysfunctional immune 
cells contribute in faster 
development of clogged 
arteries in the people 
who smoke.
3) Limit alcohol -
It's better to limit alcohol because moderate use of alcohol has been linked with higher 
levels of HDL cholesterol, too much of alcohol consumption can lead to serious health 
problems which includes high blood pressure heart failure and stroke. While the moderate 
alcohol can also improve reverse cholesterol transport which helps to reduce the risk of 
clogged arteries and heart health. 
4) Exercise daily - 
Exercises play a major role in improvement of cholesterol levels, moderate physical activity 
can help in raising high-density lipoprotein cholesterol that is the good cholesterol, it's 
important that you should workout at least 30 minutes of the day both the aerobic and 
anaerobic exercises. Exercises play an important role in maintaining your heart health , 
blood pressure , sugar levels and even in maintaining your weight.
Always start with low intensity exercises like walking cycling playing your favourite sport.  
Any type of exercise can improve cholesterol levels and promotes heart health the longer 
and the more intense the exercise is  the greater will be the benefits.
5) Lose weight - 
Weight loss is the key to 
improve the cholesterol 
levels of the body carrying 
extra pounds of weight to 
the body can increase the 
cholesterol. Avoid drinking 
sugary beverages increase 
your fluid intake like water 
stop eating packed foods and 
the best way is to track your 
calories, weight loss is also 
associated with better heart 
health and maintenance of 
blood pressure. Weight loss 
reduces the total cholesterol 
by decreasing the creation of 
new cholesterol in the liver, 
it's generally beneficial 
because it affects the HDL 
and LDL levels.
Dr Sarita Rao is one of the best cardiologists in Madhya Pradesh, if you are searching for 
best cardiologist in Indore for heart disease contact Dr. Sarita Rao. Call us now for 
Appointment 9893925000  and visit online - https://drsaritaraocardiologist.com/
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More Post:- Diseases linked to high cholesterol
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