To enhance the beneficial effects of red wine on LDL size and overall cholesterol levels, several lifestyle changes can be implemented alongside moderate wine consumption:
Adopt a Mediterranean Diet: Incorporating a Mediterranean diet, rich in fruits, vegetables, whole grains, healthy fats (like olive oil), and lean proteins (such as fish and poultry), can significantly improve lipid profiles.
This diet is known to increase HDL cholesterol and decrease LDL cholesterol, complementing the effects of red wine. Studies have shown that a Mediterranean diet combined with red wine consumption leads to better outcomes in LDL/HDL ratios.
Engage in Regular Physical Activity: Regular exercise has been shown to increase HDL cholesterol while also helping to lower LDL levels.
Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking or cycling. Exercise
Maintain a Healthy Weight: Achieving and maintaining a healthy weight can improve cholesterol levels. Excess body weight is associated with higher LDL levels and lower HDL levels
Limit Saturated and Trans Fats: Reducing the intake of saturated and trans fats can help lower LDL cholesterol. Focus on healthy fats found in nuts, seeds, and fish, which can be beneficial when paired with moderate red wine consumption.