We’ve all been taught high cholesterol is bad, but what is it actually? Cholesterol is a waxy substance our body uses to build cells, which is good! However; like with most things, when there’s too much cholesterol, it’s a bad thing. Your body naturally produces the cholesterol you need, but it’s also found in a lot of foods that you might be consuming. When you’re taking in more cholesterol than your body needs, it becomes a problem.
Low-density lipoprotein or LDL (bad) cholesterol contributes to plaque buildup. Plaque can threaten the blood supply to the heart, brain, legs or kidneys, leading to heart attack, stroke or even death. High-density lipoprotein, or HDL (good) cholesterol, discourages plaque buildup. Obviously, no one wants to suffer a stroke or heart attack, so you want to make sure that you keep your cholesterol in-check. Making some dietary and life-style changes can reduce your cholesterol levels and keep your heart healthy!
Here are some different options that are a great way to naturally bring your cholesterol levels down.
- Cut back on animal fats- stay away from processed meats as well as fatty red meats like ribs and prime cuts of beef, and pork. Skip skin-on chicken or turkey. Avoid full-fat dairy products.
- Add fiber- Look for soluble fiber in oats, oat bran, ground flaxseed, psyllium, barley, dried beans and legumes, fruits, and whole-grain cereals.
- Opt for veggie– Choose at least one meatless meal per week. Substitute animal protein (meat, poultry, fish, eggs, cheese) for plant-based protein such as beans, lentils, tofu or quinoa.
- Easy on carbs– Follow a low-carb eating plan. Choose high-fiber carbohydrates like oatmeal, whole grain starches, beans, lentils and whole fruit.
- Lose weight (if you need to)– If you’re overweight or obese, shed the extra pounds. Weight loss helps lower LDL cholesterol.
- Get moving– Add daily cardiovascular exercise for optimum heart health and weight loss. Consistency is the key. Work out regularly and you’ll watch your triglyceride levels drop.
- Use tech– Many technology tools have exercise tracking, motivation techniques, calorie trackers and tips. In addition, biofeedback devices such as heart rate monitors and pedometers can help guide your exercise plan or help you with motivation.
Heart disease is a major cause of death worldwide. The good news is, it is totally preventable by adding some healthy behavioral changes like exercising more, quitting smoking, and eating healthier. Start implementing some of these tips to maintain a heart healthy life!
