Cholesterol, Food and Supplementation

Cholesterol, Food and Supplementation

When trying to lower your cholesterol initially consider your diet and increasing exercise.  Making changes to your diet can significantly improve cholesterol and triglyceride levels as well as improve the health of your heart and overall health.

Focus on reducing saturated fats and trans fats first.  Saturated fats are found in meats and vegetable oils, these fats raise total cholesterol levels.  Trans fats are found in store-bought desserts, snacks and processed foods and will increase levels of LDL (bad cholesterol) and lower HDL (good cholesterol) levels.

Include the following foods in your diet for improved cholesterol.

Soluble fiber lowers LDL cholesterol (low-density lipoprotein) - oatmeal, oat bran, apples, pears, psyllium, barley and prunes

Nuts and seeds – almonds, walnuts, pistachios, hazelnuts, peanuts, pecans, pumpkin seeds, pepitas, sunflower seeds contain oils that help reduce cholesterol

Fish and fish oil supplements – research indicates that the oils in fish, also known as, Omega–3 fatty acids reduces cholesterol, blood pressure and the risk of developing blood clots. Fish oil will help reduce LDL (bad cholesterol) and increase HDL (cholesterol).

Olive oil - 2 tablespoons of olive oil daily will help reduce LDL (bad cholesterol) and increase HDL (good cholesterol)

Supplements can also be beneficial and effective at lowering cholesterol levels.

These supplements can be obtained through your Physicians Office and may be found at Local supplement retailers. 

Author
True Harmony Provider The True Harmony providers collaborate to bring easy to understand education to our community

You Might Also Enjoy...

What to Do When Your Pap Smear Comes Back Abnormal

Are you putting off getting a regular pap smear because you are afraid the test will come back abnormal? This is a common fear that many women have that prevents them from taking proactive steps for their health.

Continued Pap Smear Information

Most people have heard of a Pap Smear, but not as many know why we do them. Today we’ll answer some common questions we get on Paps, and why they are so important! This is the continued post that correlates directly with the previous Pap Smear post!

What Can I Do to Treat PostPartum Mood Disorder

This is a continuation of an original post, giving recommendations on taking care of Post Partum mood disorder. This short post will highlight the significance of getting in touch with your provider as soon as possible to help implement a wellness plan.

All About Pap Smears

Most women have heard of a Pap Smear, but not as many know the why. Today we'll answer some common questions we get on Paps, and why they're so important!