Tips To Improve Your Cholesterol
Posted Feb 03, 2022 in Food + Nutrition
Bettering your cholesterol is nothing new but it may be new to you! There are a few things you can stay mindful of when attempting to lower it and or stay more cognizant of it.
- Consistency Is Key! Most days of the week is what one is striving for. Start where you’re at and slowly increase the amount of time, or the amount of days, or both from there. You know you best! Most of the time, research shows that small attainable goals are the drivers that result in an efficient outcome.
- Working up to 150 minutes a week of moderate to vigorous intensity is the ideal goal that most organizations stand behind. If you’ve got more time to give that’s even better! If your activities are more vigorous in nature, then the recommended amount is 75 minutes.
- Choose your moves. Not all exercise is created equal. For example, lifting weights will not give you the same results as running on a treadmill. To that same point if the gym isn’t your ideal location, find something that you love and will be enticed to do on a regular basis. For some this is outdoor hiking, studio zumba or dance classes, swimming laps, outdoor or indoor cycling, and so on. Find the modality of exercise that works best for you and don’t be afraid to change it up to strengthen the muscles you aren’t hitting regularly.
Change Up Your Eating Pattern
- Eat more Omegas! Salmon, mackerel, herring, tuna, walnuts and flaxseeds are all excellent choices when it comes to consuming a rich amount of these omega-3s we always talk about. Research shows, that consuming fish twice a week could reduce the risk of heart disease. Since their main function is to help reduce inflammation in the body they can also help decrease triglycerides, lower blood pressure, reduce blood clotting, decrease the risk of strokes and heart failure risk and irregular heart beats.
- Consume more fiber rich foods. At a minimum women are estimated to need roughly 24 grams, and men 36 grams (about 12 grams per 1000 calories of food consumed). A diet rich in fiber is filled with benefits of keeping you fuller longer, more regular bowel movements, and helping regulate the body’s use of sugar. Good sources of fiber can be found in things like beans and legumes, fruits, vegetables, and whole grains. Try not to complicate this principle. You can serve these things as a sidedish, a salad topper or mixed into other foods.
- Increase Protein Consumption. Protein has a slew of benefits but when it comes to your cholesterol choosing protein sources that are more bioavailable (coming from animal sources) can be key. More research is being published showcasing that whey protein, a dairy derived protein, can help decrease LDL, aka “bad”, cholesterol and increase HDL, aka “good”, cholesterol. With the current dietary guidelines, look at the diet as a whole and see if you are consuming 3 sources of dairy a day. If not, this is a simple piece to adjust. Find your routine and build from there.