Eat high-fiber foods that are low in fat and cholesterol. Fruits, vegetables, and grains should be your main foods.


Eat plenty of foods rich in vitamin E to improve circulation. Good choices include dark green leafy vegetables, legumes, nuts, seeds, soybeans, wheat germ, and whole grains.


Use only pure cold-pressed olive oil or unrefined canola oil (in moderate amounts) as fats in the diet. These may aid in lowering cholesterol. Do not heat these oils.


Do not eat any candies, chips, fried foods, gravies, high-cholesterol foods, junk foods, pies, processed foods, red meat, or saturated fats.



Avoid egg yolks, ice cream, salt, and all foods containing white flour and/or sugar. Do not use stimulants such as coffee, colas, and tobacco; also eliminate alcohol and highly spiced foods.


Maintain a healthy weight for your height. Obesity causes unfavorable changes in serum lipoprotein levels.


Reduce stress and learn techniques to help you handle stress that cannot be avoided.



Get regular moderate exercise. A daily walk is good caution: if you are over thirty-five and/ or have been sedentary for some time, consult your health care provider before beginning any type of exercise program.


Periodically monitor your blood pressure, and take steps to lower it if necessary. Control of high blood pressure is important.


Do not smoke. Avoid exposure to secondhand smoke. Cigarette smoke contains large quantities of free radicals, a many of which are known to oxidize low-density lipoproteins (LDL, the so-called “bad cholesterol”), making them more likely to be deposited on the walls of blood vessels. The free radical is one of the primary factors in the development of atherosclerosis. the effect of cigarette smoke may be due to the direct oxidation of lipids and proteins, and it may also have indirect effects, such as the depletion of various antioxidant defenses, which then allows other cellular processes (inflammation, for example) to modify LDL. In addition, smoking increases levels of LDL, lowers levels of high-density lipoproteins (HDL, or “good cholesterol), and increases the blood’s tendency to from clots.