You can also visit the American Cancer Society’s website for guides to help you quit: http://www. cancer. org/healthy/stayawayfromtobacco/guidetoquittingsmoking/guide-to-quitting-smoking-toc

Walking or jogging Biking Swimming Dancing Using an elliptical walker Practicing martial arts Ice skating or rollerblading Cross-country skiing

Do not drink in excess or you may experience negative effects from drinking. If you drink more than the recommended daily amount of alcohol, then you will be putting yourself at a higher risk for high blood pressure, stroke, certain cancers, obesity, accidents, and suicide. [6] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source

Packaged baked goods, such as pies, cookies, and crackers Margarine Nondairy coffee creamer Fried foods, like French fries, doughnuts, and fried chicken Refrigerated cookie dough, pizza dough, or biscuit dough Snack chips like tortilla chips and potato chips

Oats Barley Millet Quinoa Buckwheat Rye Whole wheat bread and pasta Brown rice

Skinless poultry. It is important to avoid the skin because it contains a lot of fat and cholesterol, so it may raise your bad cholesterol levels. Fish. Wild-caught fish, such as salmon, cod, haddock, and tuna, are great sources of omega-3 fatty acids. Omega-3s are anti-inflammatory and they can also increase your HDL cholesterol levels. Beans. Beans contain protein and they are also low in fat and high in fiber. Try to include a serving or 2 of beans every day, such as black beans, garbanzos, white beans, and kidney beans.

Leafy green vegetables, such as mustard, collard, beet, turnip greens, spinach, and kale Okra Eggplant Apples Grapes Citrus fruit Berries

Try carrying a 1 L (4. 2  c) water bottle around with you during the day and make it your goal to drink 2 to 4 bottles per day.

Make sure that you read and follow the manufacturer’s instructions for dosing as well.

You can also get plant sterols from eating seeds, nuts, and vegetable oils. Some foods are even fortified with sterols, such as orange juice and yogurt. Eating a couple of daily servings of sterol-rich or sterol-fortified foods may help to raise your HDL levels.

If you have high triglycerides, you can have 2-4 grams of EPA and DHA per day. [15] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

Try taking 2 teaspoons of psyllium husk powder every day. This amount has about 4 grams of fiber. [17] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Make sure that you read and follow the manufacturer’s instructions for use.

These tests can help you and your doctor determine if the treatments you are trying are effective. Your doctor might recommend lifestyle changes or medications based on the test results.

For example, if you have heart disease or a condition that affects your joints, you should ask your doctor what kinds of exercise you can do safely. Tell your doctor about any vitamins or dietary supplements you are taking or planning to take, since these can interact with other medications or supplements. [19] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Let your doctor know if you experience any side effects from your medications, such as muscle pain, confusion, or memory loss.

Chest pain, tightness, or pressure Pain that radiates into your shoulder, arm, back, or jaw Dizziness or lightheadedness Difficulty breathing Nausea Sudden numbness or weakness on one side of your face or body Confusion Sudden loss or change of vision in one or both eyes A severe headache that starts abruptly