Attention to Reducing your Cholesterol

Reduce Cholesterol and Blood Pressure

New Years with a fresh new start to keep you on your toes and modeling ideal habits for those you love.  Follow these basic steps to reduce your cholesterol and blood pressure, impacting and leading to a stronger lifestyle.

In brief, it’s important to know very basic facts.

  1. The body’s liver makes its own cholesterol everyday.  Cholesterol is a key factor the functionability of our hormones and to the elasticity of our veins and arteries.
  2. HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly.
  3. LDL is an unhealthy cholesterol when it becomes oxidized.
  4. Reduce Stressful Lifestyle:  walk away from or limit interaction with stress triggers, avoid comfort foods that can contribute to increasing cholesterol. (salty & fried foods, dairy products, red meats)                                                                                                                              

Knowledge to influence better habits

Oxidation of LDL is due to free radicals floating around in our body which are  O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals.

Check the grocery cart before before bringing home the bacon! LDL cholesterol is established through nutrition and found in hydrogenated fats and animal fat.    Hydrogenated fats can be found in margarine, shortening, cookies, and oil-frying. By switching grocery purchases of high caloric fats for fresh seasonal fruits, you are already stepping up!

It’s easy to do!  Reduce consumption of animal fats, or saturated fats; found in milk, butter, cheese, ice cream, meats and pork.  Although we need a certain amount of meats and fats  they should be consumed in small amounts.  A meat serving is 3-4 ounce (84-112 g) servings consumed once or twice a day, while a fat serving is 2 Tbsp of oil per day

3 Effective Steps to Increase HDL

  1. Walk 30-60 minutes five times a week for a total of 2 1/2-5 hours per week.  Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.
  2. Consume foods that increase HDL levels:  Omega-3 rish foods: Extra Virgin Olive Oil, Canola, Walnuts, Almonds, Fish and Fiber.  Fruit and Vegetables , total of 9 1/2 cup servings a day.  Please refer to:  Daily Serving Guidelines.
  3. Beverages that assist in increasing HDL levels: Cleanse your body with lemon water or green/black/white tea throughout the day.  Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.
    Reducing cholesterol levels puts into place the first step to reducing blood pressure. It is important to note that attention to reducing salt levels and increasing potassium intake will impact a decreased blood pressure as well. By establishing a plan to  healthier eating and daily exercise, you will feel stronger sooner than expected!

By: K. Crocker-Scardicchio

References