So your doctor tells you to lower your cholesterol. Now what? You go home and Google what cholesterol is and how to fix it. You’re stumped and decide to avoid it altogether.
I know you just want to know how to please your doctor with a lower cholesterol but we should start with what cholesterol even is.
First off, cholesterol has a HORRIBLE reputation. Even though it’s a waxy substance, it isn’t totally bad. You actually need some to make necessary hormones and assistance with digestion.
The two types you hear the most about are LDL (low-density lipoprotein) AKA the ‘bad’ one and HDL (high-density lipoprotein) AKA the ‘good’ one. There are others but you don’t need to worry about them unless directly told to by your physician.
The goal isn’t to have the lowest possible numbers; it’s to have your LDL and HDL be in a good balance.
LDL carries cholesterol through your body. When your LDL is too high it is a possibility that this waxy substance will build up in your arteries and create a blockage.
HDL will carry the cholesterol back to your liver to be *cringe* detoxed.
When you are told you need to lower your cholesterol it means you need to lower your LDL cholesterol.
Replace Red Meat with Fish
Red meats have the unfavorable fat, saturated fat. Fish has omega-3’s. This type of fat has an anti-inflammatory effect. Basically, they help cut away the plaque that LDL creates in arteries.
If you do want red meat opt for a more lean cut. It will have less saturated fat!
Quick tip: Saturated fats are ones that are solid at room temperature. Think: butter. Unsaturated fats are oles that are luiquid at room temperature. Think: olive oil.
Quit Smoking
Research has found that products with tobacco will increase your LDL and decrease your HDL levels (NOT what you want!).
Fill with Fiber
Any type of fiber is a great choice but specifically soluble fiber is what you’re looking for. In your body soluble fiber turns into a thick gel-like substance. Think of it as absorbing the cholesterol, and in turn making for better cholesterol levels. Check out my post on 4 Quick and Healthy Breakfast Ideas here. They are all vegetarian and there is a delicious oatmeal recipe! Some non-exhaustive sources of soluble fiber are:
- Oatmeal
- Beans
- Carrots
- Apples
- Broccoli
hint: fiber aids in appetite control too. You’ll start feeling full longer.
More Moving
It has been found that exercise can help increase HDL cholesterol (yay!). The recommended amounts of exercise is 30 minutes 5 times a week. These 30 minutes can be spaced out throughout the day and the intensity can vary! You can park further out at target and get an extra 5 minutes in! If you are a bit clueless when it comes to exercise you can watch one of the first videos I decided to create on Exercise Basics here!
If you found something else that works for you let me know in the comments below! Let’s start a conversation because more people than you would think suffer from a high cholesterol!
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