How's Your Cholesterol?

• By Beth Meirav
• My Blog

So, I just got my annual blood tests back and – surprise, surprise – my cholesterol levels are higher than I'd like! Me! The health nut! Can you believe it?? But no worries, I've got a plan. Let's dive into some fun and practical ways to tackle this cholesterol challenge head-on.

 

1. Eat Heart-Healthy Foods

Revamping your diet can work wonders for your cholesterol and overall heart health. Here’s how to make your plate heart-friendly:

• Reduce Saturated Fats: Cut down on red meat and full-fat dairy. These are sneaky culprits that raise your LDL (bad) cholesterol.
• Eliminate Trans Fats: Check labels for "partially hydrogenated vegetable oil" and avoid it like the plague. Think store-bought cookies, crackers, and cakes.
• Embrace Omega-3s: Salmon, mackerel, walnuts, and flaxseeds are your new best friends. They can boost your heart health, so enjoy!
• Increase Soluble Fiber: Foods like oatmeal, Brussels sprouts, apples, and pears can help lower cholesterol absorption.
• Add Whey Protein: Found in dairy products, whey protein supplements can help lower LDL and total cholesterol. I love Greek yogurt - good for the gut!

 

2. Get Moving

Exercise is a cholesterol-busting superhero. Aim for at least 30 minutes of moderate exercise five times a week. Need some fun ideas?

• Take a brisk walk during your lunch break.
• Ride your bike to work. (my office isn't too far so I love to do this!)
• Join a sports league or play your favorite sport.
• Find an exercise buddy to keep you motivated.
• I like to tell my Alexa to motivate me- she is good at it!

 

3. Quit Smoking

If you smoke, quitting is one of the best things you can do for your cholesterol (plus the health and happiness of those around you). The benefits kick in fast.

 

• 1 year after quitting: Your risk of heart disease is half that of a smoker!

 

4. Lose Weight

Even shedding a few pounds can make a big difference in your cholesterol levels. Try these small changes:

• Swap sugary drinks for water.
• Snack on crunchy mini cucumbers
• Satisfy your sweet tooth with a piece of whole fruit or berries
• Take the stairs, park farther away, and walk during work breaks.

 

5. Drink Alcohol in Moderation (or eliminate)

Moderate alcohol consumption is key:

• For women: Up to one drink a day.
• For men: Up to two drinks a day.

 

Remember, too much alcohol can lead to serious health problems like high blood pressure and strokes.

 

So there you have it – a fun, simple plan to tackle high cholesterol! Ready to make some changes? Let’s do this together and turn those cholesterol numbers around.

Stay healthy and fabulous!

Reach out for someone to hold you accountable as you make the shift into a healthier lifestyle, give me a call (561)409-2137 or come see me at my natural weight loss center in Boca Raton.