Did you know that September is Cholesterol Awareness month? It’s never too late to start making small changes toward improving your health and wellness. Check out these 5 easy ways to improve your cholesterol.
5 Easy Ways to Improve Your Cholesterol
High cholesterol is one of the major contributors to heart disease. Heart disease is the leading cause of death in The United States. While there are many genetic factors at play in one’s overall health picture, there are some easy lifestyle changes anyone can make to improve cholesterol.
- Increase your consumption of Omega 3’s. Look for salmon, sea bass, and Oysters. Vegan options include walnuts and flax seeds. (source)
- Add whey protein to your diet. “Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure” (source)
- Exercise. Of course, I know most of you reading this already do exercise quite a bit. It is nice to know that this activity benefits our cholesterol as well. Moderate exercise including walking helps to raise your HDL (the good one).
- Limit alcohol consumption. There are numerous studies linking moderate alcohol consumption to higher levels of cholesterol.
- Increase your fiber intake. One of the easiest ways to improve your cholesterol is to increase the fiber in your diet. Studies show increasing “soluble fiber intake by 5 to 10 grams daily” see significant improvements in health and cholesterol levels. Think adding oatmeal, beans, avocado, apples, pears, and sweet potatoes to name a few.
There are no symptoms of high cholesterol. The only way to know is to have blood tests done regularly. Take advantage of Cholesterol Awareness month and have yours checked out.
Some heart-healthy, high-fiber recipes to check out:
Cranberry Oatmeal Bliss Breakfast Cookies
6 quick & healthy meatless lunch ideas
My First 5K and More, Running With Attitude, Runs with Pugs, and Zenaida
great reminder post Deborah! I didn’t realise that adding whey protein could help lower cholesterol! How can we do that without actually drinking shakes? Can you bake with whey protein? And while I don’t drink a lot of alcohol I also didn’t know it could affect us! So that’s good to keep an eye out on as well.
Yes, I use whey protein in my baked oatmeal it’s fantastic
ah good to know! I generally just make oatmeal on the stovetop, but I will try it in baked oatmeal! thanks Deborah!
Great post- you’re probably preaching to the choir here, but a lot of people don’t realize what an effect diet and exercise can have on cholesterol. Doctors love to prescribe medication, but it’s worth trying these things first!
It is definitely worth trying these things for so many health benefits
Such great ideas Deborah – I actually haven’t checked my cholesterol in a while, so this was also a good reminder for me to do so!
It is super important and one of those conditions that have no symptoms but can do lots of harm.
Great info!!! I take for granted my cholesterol levels, due to my active lifestyle, but I don’t think any of us are exempt if our diets aren’t healthy.
That is very true and there is a large genetic component as well.
thanks for the reminder.
I’m not great with my diet in the summer (hello ice cream).
YOLO right? 🙂
Like Renee I had no idea that whey protein can lower cholesterol – good to know!
Yes, it really can! It is a fab post run refuel
Here’s an interesting thing that I suspected and we’ve proved – I got my own cholesterol down and it’s stayed down through cutting down on saturated fats and eating a LOT of oats (oats for breakfast, oatmeal in sauces and soups I make). Husband could not get his down doing that and gave up. Now he’s been diagnosed diabetic, he’s cut carbs and his cholesterol as well as his blood sugar have come down. I have other friends who’ve done one or the other. So I think there are two pathways. Good to keep on top of it anyway, and I was fortunate to have a good doctor who, while they weren’t able to advise me very well on how to do it (a single sheet which covered all the main ethnic foods in the UK plus pies and biscuits!) allowed me to go off and have six months to get it down before shoving me on the drugs.
I totally agree that changing your diet and cutting sugar significantly improve your cholesterol and over all health. Oatmeal also helped me a ton and cutting other carbs did too. Good for us! Hope it works for your husband too
That’s the weird thing, I didn’t cut sugar or carbs, just fat, he cut sugar and carbs but not fat, both had the same end effect! But generally eating healthier of course is good anyway.
Making small changes in our diet can make a huge difference!
Oh, man. I have to really watch my fiber. Not having a gall bladder makes me a little more sensitive in that regard.
But bring on the salmon!
Yes, seafood is great for cholesterol and lean protein