Based on these test results, here are specific actions to take (Do) and what to avoid (Don't) to address the elevated cholesterol levels, liver enzyme concerns, and cardiovascular risks. --- ## What to Do 1. Lifestyle Modifications 1. Diet: 1. Increase Soluble Fiber: Consume oats, barley, beans, lentils, fruits (apples, oranges), and vegetables (carrots, Brussels sprouts). 2. Healthy Fats: Include foods rich in omega-3 fatty acids, such as salmon, mackerel, walnuts, flaxseeds, and chia seeds. 3. Plant-Based Proteins: Opt for tofu, legumes, and quinoa. 4. Antioxidant-Rich Foods: Add berries, leafy greens, and nuts to reduce inflammation. 5. Whole Grains: Replace refined carbs with whole grains like brown rice and quinoa. 2. Physical Activity: 1. Aim for at least 150 minutes of moderate aerobic exercise weekly, such as brisk walking, swimming, or cycling. 2. Incorporate strength training twice a week to improve overall metabolism. 3. Hydration: Drink plenty of water to support liver health and metabolic functions. 4. Weight Management: Aim for a healthy weight if overweight, as even a 5–10% weight reduction can improve cholesterol levels. 2. Medical Follow-Up: Consult a cardiologist to assess cardiovascular risks and discuss whether medications like statins or other lipid-lowering drugs are needed. 3. Follow up with a hepatologist or general physician to monitor elevated liver enzymes (SGPT/ALT and SGOT/AST). Lifestyle changes may reduce these levels. 4. Stress and Sleep Management: 1. Practice stress-reducing techniques such as yoga, meditation, or mindfulness, as stress impacts cholesterol. 2. Ensure 7–9 hours of quality sleep nightly to regulate hormones and support recovery. 6. Monitor Progress 1. Retest lipid profile and liver function tests after 3–6 months of lifestyle changes. 2. Track activity, heart rate variability (HRV), and sleep using a wearable device like the Whoop, Oura Ring, or Ultrahuman Ring to stay consistent with health goals. --- ## What Not to Do 1. Avoid Unhealthy Foods 1. Trans Fats: Found in fried foods, baked goods, and processed snacks. 2. Saturated Fats: Limit red meat, full-fat dairy, butter, and coconut oil. 3. Refined Carbs and Sugary Foods: Avoid white bread, pastries, and sugary drinks. 4. Alcohol: Minimize alcohol intake, as it can worsen liver enzyme levels and triglycerides. 2. Avoid Sedentary Habits: Sitting for long periods can reduce HDL cholesterol and increase cardiovascular risks. Take regular breaks to move around if you have a desk job. 4. Avoid Stress-Inducing Situations: Chronic stress elevates cortisol, which can raise LDL cholesterol and worsen heart health. 4. Avoid Skipping Medical Follow-Ups: Delaying further testing or consultations can lead to undetected complications like fatty liver disease or atherosclerosis. --- Next Steps 1. Immediate Diet and Exercise: Implement the dietary and activity changes outlined. 2. Consultation: Schedule a meeting with your healthcare provider to determine the need for medication or additional diagnostic tests 3. Progress Tracking: Use wearables to monitor sleep, activity, and stress, and retest your lipid profile and liver enzymes in 3 months.