• Anthu omwe sanakhalepo ndi ndulu amatha kuchepetsa chiopsezo chokhala ndi ndulu mwa kukhala ndi moyo wathanzi, makamaka ngati amathandizira kupewa kunenepa kwambiri.
• Mwala ukapangika mu ndulu, sungathe kubwezeretsedwanso ndi zizolowezi zamoyo wathanzi. Choncho m`pofunika kuwachitira, koma ngati abweretsa vuto. Kuwerengera komwe sikukhala ndi chizindikiro chilichonse chokhumudwitsa sikuyenera kupangidwa. Komabe, kudya bwino komanso kupewa kunenepa kumakhala ndi maubwino angapo azaumoyo, ndipo kumachepetsa chiopsezo cha miyala yatsopano.

• Yesetsani kukhalabe ndi kulemera kwabwinobwino. Anthu amene akufuna kuchepetsa thupi ayeneranso kuchita zimenezi pang’onopang’ono. Akatswiri amalangiza kutaya theka la mapaundi mpaka mapaundi awiri pa sabata, makamaka. Ndikwabwino kukhala ndi cholinga chochepetsa kuwonda komwe kungathe kusamalidwa bwino.
• Muzichita masewera olimbitsa thupi nthawi zonse. Yesani mphindi 30 za a kupirira zolimbitsa thupi patsiku, kasanu pa sabata, amachepetsa chiopsezo cha ndulu symptomatic, komanso kupewa kulemera kwakukulu. Izi zodzitetezera zimawonedwa mwa amuna ndi akazi.^{7 8}.
• Kudya mafuta abwino. Malinga ndi zotsatira za Health Professional Study - phunziro lalikulu la epidemiological lomwe linachitika zaka 14 ku Harvard Medical School - anthu omwe amadya mafuta ambiri a polyunsaturated ndi monounsaturated ali ndi chiopsezo chochepa cha cholelithiasis. Magwero akuluakulu a mafutawa ndi mafuta a masamba, ndi mau ndi mbewu. Kafukufuku wotsatira wa gulu lomweli la anthu adawonetsa kuti kudya kwambiri kwamafuta a trans, opangidwa ndi mafuta a masamba a hydrogenated (margarine ndi kufupikitsa), kumawonjezera chiopsezo cha ndulu.⁹. Onani fayilo yathu Bold: nkhondo ndi mtendere.
• Idyani zakudya zopatsa thanzi. Ulusi wazakudya, chifukwa cha kukhuta komwe umapereka, umathandizira kuti ma calorie asamadye komanso kupewa kunenepa kwambiri.
• Chepetsani kudya shuga (zakudya), makamaka omwe ali ndi index yayikulu ya glycemic, chifukwa amawonjezera chiopsezo cha miyala¹⁰ (onani Mndandanda wa glycemic ndi katundu).

Zindikirani. Zikuoneka kuti kudya zamasamba kungathandize kupewa ndulu^11-13 . Zakudya zamasamba zimapereka mafuta ochepa kwambiri, cholesterol ndi mapuloteni anyama, komanso zimapatsa chakudya chabwino chamafuta ndi shuga wovuta.