6 Quick Steps to Lowering Cholesterol
Small changes in your lifestyle and diet can help you lower cholesterol and reduce the risk of numerous lifestyle diseases.
Here is a guideline based on a 2000 calorie diet
Increase Plant Sterols!
What are plant sterols? They are natural compounds that inhibit the absorption of cholesterol. Plant sterols can be found in vegetables and fruits. Legumes, nuts, cereals, and seeds. Strive for 2 grams of plant sterols daily. In order to get 2,000 mg (2 grams) of plant sterols, you will need to eat 2 to 3 servings of plant sterol-enriched foods daily.
Eat 20 grams of soluble fibre daily!
Oats, barley, leafy green vegetables, sweet potatoes, asparagus, avocadoes, apples, pears, oranges, figs, seeds, and nuts.
Eat 50g of Plant Proteins Daily!
Legumes, quinoa, soy, and nuts. (Note: this is all based on a 2000 calorie diet, your needs may be a little different but I’m giving you a guideline).
Eat Foods Rich in Omega-3 Fatty Acids
Omega-3 fatty which helps to increase high-density lipoprotein (HDL, or “good”) cholesterol, reduce your triglycerides, a type of fat in your blood, and reduce blood pressure. Good sources of omega-3 fatty acids include walnuts, almonds, and ground flaxseeds. If you eat fish, salmon, mackerel, and herring are rich in omega-3 fatty acids.
Eliminate Saturated & Trans fats!
Saturated fats are found primarily in red meat and dairy products. Such foods raise your total cholesterol and low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol. Trans fats affect cholesterol levels by increasing the “bad” cholesterol and lowering the “good” cholesterol. This combination increases the risk of heart attacks. Trans fats can be found in fried foods and many commercial products, such as cookies, crackers, and snack cakes. But don’t rely on packages that are labeled “trans-fat-free.” Read the ingredient list, and avoid foods with partially hydrogenated oils
Exercise
Exercise stimulates enzymes that help move LDL from the blood (and blood-vessel walls) to the liver. From there, the cholesterol is converted into bile (for digestion) or excreted. So the more you exercise, the more LDL your body expels.
Final Tips To Lower Cholesterol
Quit Smoking
If you smoke, stop. Quitting might improve your HDL cholesterol level. And the benefits don’t end there.
Within 20 minutes of quitting, your blood pressure and heart rate decrease. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.
Lose weight
Carrying even a few extra pounds contributes to high cholesterol. Losing as little as 5 to 10 percent of your weight can improve cholesterol levels.
I hope this was helpful. Reach out to me if you need additional help. Oh…and don’t forget to chart your cholesterol (and all your values) in the progress tracker of the All Power app!
Enjoy the journey!
Dr. Paulette Higgins
