Several modifications in diet and lifestyle can be made to reduce cholesterol and improve depressed mood:.
? Exercise more. Exercise is known to increase HDL while lowering LDL levels.
? Stop smoking. The primary effect of smoking is lowering HDL.
? Avoid trans fats. Trans fats raise LDL and lower HDL.
? Follow a Mediterranean diet. Monounsaturated fats (eg, olive oil and avocados) increase HDL and lower LDL. Fruit, vegetable, and nut consumption favorably affect lipids and health.
? Eat foods containing omega-3 fatty acids. Fatty fish, such as sardines and salmon, contain omega-3 fats that raise HDL and lower LDL levels, but attention must be paid to mercury contamination and other chemicals that could reduce health benefits. In some randomized studies, omega-3 fatty acids have been reported to improve mood and reduce irritability/anger expression.
? Eat more whole grains. Whole grains contain dietary fiber and niacin, both of which raise HDL and lower LDL.
? Increase sun exposure and increase vitamin D levels. Vitamin D increases HDL and increases levels of serotonin in the brain, which may affect depressive symptoms.
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