Manage Your Cholesterol
Many Americans struggle with poor cholesterol readings. This may entail elevated LDL or “bad” cholesterol or low HDL or “good” cholesterol. If your cholesterol numbers are less than perfect, consider some of these tips to improve your heart health:
  • Do more cardiovascular exercise. This can increase HDL levels.
  • Eat a Mediterranean diet, focusing on lots of plant foods like beans, fruits, and vegetables.
  • Increase your intake of healthy fats, mainly from plant foods and fish. Fish contains omega 3 fatty acids. Some great choices are salmon, herring, trout, and tuna. These contain high levels of omega 3’s.
  • Add walnuts and chia seeds to your diet for plant based omega 3’s.
  • Manage your daily stress with activities like meditation and yoga.
  • Increase your soluble fiber intake to decrease LDL cholesterol. Soluble fiber binds to cholesterol, helping to sweep it away. Oatmeal and beans are two foods high in soluble fiber.
  • Don’t forget to see your doctor for yearly preventative blood work. Work with your doctor regarding supplement choices and medication.
Author: Your Fuel registered dietitian Nicole Bergoine, RD, LDN, CPT