Lifestyle, Food, & Supplements

Now it’s time for the good stuff – all of the goodies you can incorporate into your lifestyle to keep your cholesterol and cardiovascular system happy and healthy.

As always, you don’t need to do everything!! Stressing about perfection isn’t needed! Instead, grab a few that feel easy to incorporate into your life. Everything listed is just plain good for your body and will help other body systems too, so every addition helps :)

The Power of Regular Exercise

Who said exercise has to be boring? Let’s find something you enjoy and love!

Regular exercise not only helps us manage cholesterol but also strengthens our cardiovascular system and boosts overall fitness…it’s also a potent stress reliever :)

The secret lies in finding activities that you really love. Whether it's dancing in your livingroom, practicing yoga poses that make us feel grounded and centered, or embarking on outdoor adventures that connect us with nature, let's make exercise a fun part of your day instead of another thing on your to do list.

All movement counts, so think outside the box and weave physical activity into your life. Take the stairs instead of the elevator, turn household chores into fun workouts, or organize fitness challenges with friends or family. Let's make exercise an expression of our vitality and a celebration of what our bodies can achieve.

Exercise is much easier when there’s someone to share it with. Find a workout partner who loves the same kind of activity that you love. Together, you can motivate each other to get moving. Remember, it's not just about the exercise—it's about the camaraderie, laughter, and shared experiences that make movement even more enjoyable.

Stress Management and Your Cholesterol Levels

Ah, stress—it can sometimes feel like an unwelcome guest that overstays its welcome.

Discover mindfulness practices that resonate with you. Every moment of relaxation matters! Whether it's meditation, deep breathing exercises, a walk in nature, or simply savoring quiet moments of solitude, let's carve out time for self-reflection and inner calm. Engaging in activities we love, such as gardening, painting, or immersing ourselves in a captivating book, can also be powerful stress relievers.

Prioritize self-care as a non-negotiable part of your routine. Remember, you are worth it! Indulge in relaxing baths, practice gentle yoga flows, or find solace in the pages of a journal. These acts of self-nurturing not only reduce stress but also send a powerful message that we are deserving of love, care, and peace.

Food ideas to Manage Cholesterol Levels

Let’s look at some delicious food options to add to your diet that can help to manage your cholesterol levels and keep your heart healthy.

1. Embrace Fibre:

When it comes to battling cholesterol, fiber is your biggest ally. Fibre acts as a cholesterol sponge, whisking away those pesky low-density lipoproteins (LDL) from our bloodstream. So how do we add more fibre into our diet?

Start your day with a hearty bowl of oatmeal, fill with colorful berries for that added antioxidant punch. Not only will the soluble fiber in oats help to reduce LDL levels, but the antioxidants in berries also promote heart health. Sprinkle some flaxseeds or chia seeds on top for an extra boost of fiber and omega-3 fatty acids.

Incorporate more whole grains into your meals, like quinoa, brown rice, and whole wheat bread. These wholesome grains pack a fiber-filled punch, helping to curb cholesterol absorption while providing a satisfying and nutrient-dense experience.

There are more ideas in the supplement section…fibre is so important that I see it as both a food and supplement :)

2. The Mighty Avocado:

Oh, avocado, how I love you! This creamy green wonder doesn't just elevate pretty much every meal in my eyes: it also aids in the battle against cholesterol. Packed with heart-healthy monounsaturated fats, avocados actively work to raise our high-density lipoprotein (HDL) levels—the good cholesterol that counteracts the bad. It’s also surprisingly high in fibre, so win-win!

Swap out mayonnaise on sandwiches and wraps with a generous slather of smashed avocado. Not only will it lend a luscious creaminess to your culinary creations, but it'll also help keep your arteries happy.

3. Heart healthy fish:

Our marine friends have a secret weapon against cholesterol: omega-3 fatty acids. Cold water fatty fish like salmon, mackerel, and sardines work their magic by reducing triglycerides, improving blood circulation, and reducing inflammation.

Look for “wild” fish (higher in omega 3s) and try to incorporate fish into your diet at least twice a week. Omega 3s don’t do well with high heat, so it’s best to bake your wild fish in a 350F oven (or lower), instead of grilling it. Making a protective parchment paper pouch is also helpful…and keeps your fish from drying out.

4. Antioxidants for the win:

Fruits and vegetables, deserve a special place on our cholesterol-fighting platter. Packed with antioxidants, vitamins, and minerals, these colorful powerhouses strengthen our cardiovascular system and help regulate cholesterol levels.

Make it a goal to fill half your plate with an assortment of fresh, seasonal produce. Leafy greens like spinach and kale, vibrant bell peppers, succulent berries, and citrus fruits are particularly beneficial for cholesterol management (makes my mouth water just writing that!). They not only provide essential nutrients but also deliver a burst of flavor to your meals.

To lower cholesterol, the power lies in adding these gorgeous foods to your diet. By incorporating fiber-rich foods, heart-healthy fats, and an abundance of colorful fruits and vegetables into our diets, they squish out more refined and inflammatory foods and help keep your entire cardiovascular system happy :)

Food to eat less of…

There are a few foods to avoid…or squish out with the super healthy foods listed above.

Reduce or avoid:

Transfat and super processed oils – including all margarines (yes, even Becel)
Refined sugar – too much is very inflammatory
Foods that trigger inflammation in your body – this is very individual, but if you find you’re extra achy after eating gluten, dairy, or other foods, those are triggering inflammation and best to reduce whenever possible

Don’t stress about these ones too much, focus on adding the super healthy ones and you’ll be surprised how quickly they squish out these ones :)

Supplements

Sometimes your body could use an extra helping hand, especially when there are factors out of your control (hello stress!). There are many options to choose from, here are some of the best ones.

Plant sterols and stanols –

Found in various fruits, vegetables, nuts, and grains, these natural compounds mimic the structure of cholesterol and can block its absorption in the digestive tract.

Incorporating plant sterols/stanols into our diets, either through natural food sources or supplements, may be a helpful addition to our cholesterol management arsenal. You can find plant sterol supplements in most health food stores, and here are some food sources.

Sources –

Fruits: Fruits such as oranges, apples, berries, and grapes contain small amounts of plant sterols.
Vegetables: Vegetables like broccoli, Brussels sprouts, cauliflower, spinach, and kale are good sources of plant sterols.
Legumes: Legumes, including lentils, chickpeas, black beans, and kidney beans, contain plant sterols.
Nuts and Seeds: Almonds, walnuts, flaxseeds, chia seeds, and sesame seeds are rich in plant sterols.
Whole Grains: Whole grains like oats, barley, brown rice, and whole wheat contain plant sterols.

Gooey fiber – like psyillium, chia, ground flax, and oats

These fibres are in both the food and supplement section because they’re so powerful! Gooey fibre trap the cholesterol your body is trying to release through your digestive system and are really effective at reducing your overall cholesterol. Psyillium fiber (think Metamucil) has a lot of research behind it, but all of these gooey fibres work really well.

It’s the gooey fibre and plant sterols in oats that give Cheerios it’s “heart healthy” shout out…but Cheerios is also very high in glyphosate residue, which may damage your digestive system, so it’s better to go with oats (organic when possible to avoid glyphosate).

Aim for 1 – 2 tbsp per day (or ¼ - ½ cup of oats)

Garlic –

Studies suggest that garlic may help reduce LDL cholesterol levels and improve overall heart health. It's like nature's superhero of the kitchen!

½ - 1 clove of garlic per day can lower your cholesterol by 10%! You can use it in your cooking or take it like a pill (chop it up finely first, so your digestive system can break it down). If your digestion struggles with garlic or you don’t like the taste/smell, garlic supplements can be a great alternative.

CoQ10 (impt if taking a statin drug) –

CoQ10 is an essential enzyme involved in energy production and acts as a powerful antioxidant. Statins can deplete CoQ10 levels in the body due to their interference with CoQ10 production. Supplementing with CoQ10 may help mitigate statin side effects such as muscle pain and weakness.

Dosage – 100 – 300mg per day.

*Look for a high-quality supplement (aka, pricey) if you’ve experienced a heart attack in the past. If not, you can choose a decent quality supplement from your health food store, you don’t need to break the bank.

Red yeast rice –

This is a traditional Chinese remedy derived from fermented rice…and, interestingly, it was taken off the market for a few years when Crestor was first released*.

This natural compound contains monacolin K, which is chemically identical to the active ingredient in some statin medications. Red yeast rice has shown promise in managing cholesterol levels, but it's important to use it under the guidance of a healthcare professional.

DO NOT TAKE THIS IF YOU’RE ON A STATIN DRUG – it’s too similar and may overwhelm your body.

Dosage – 1200 – 2400mg is the dosage most often studied

*Controversial side note: there’s a history of effective supplements being taken off the market for being “dangerous” just as a new pharma drug in the same category is released. This supplement is later “redeemed” and seen as safe once the generic version of the drug becomes available. This also happened to Kava Kava when Ambien was released.

Helpful Alternative Therapies:

Acupuncture

This is an ancient practice rooted in Traditional Chinese Medicine, stimulates specific points on the body to restore balance and harmony. It has been associated with improved heart health and reduced cholesterol levels in some studies.

Meditation

Meditation can be intimidiating at first, but is a powerful way to rewire your brain out of feeling constant stress. Research suggests that regular meditation practice may help reduce stress, promote emotional well-being, and positively influence cholesterol levels. Guided meditations can be a helpful place to begin and you begin to feel the results right from the start :)

Yoga

All forms of yoga, and especially the super calming form of Yin Yoga, can be a way of using movement to reduce stress and create that meditative space. Through gentle poses, deep breathing, and meditation, yoga can support overall well-being, promote flexibility, and potentially contribute to healthy cholesterol management.

In Conclusion

Throughout this masterclass, we've looked at many aspects of cholesterol and explored its crucial role in our overall well-being. From understanding the importance of cholesterol as a building block for hormones to differentiating between LDL and HDL cholesterol, we've looked at the nuance of this vital substance.

By recognizing the significance of maintaining a balance between LDL and HDL cholesterol, we've discovered how to support our heart health and reduce the risk of cardiovascular disease. We've also explored the connection between cholesterol and cognitive function, highlighting the potential impact on brain health and the importance of adequate cholesterol levels.

Remember, cholesterol isn't just a villain to be feared. It's a vital player in our body's intricate symphony, involved in various essential functions and processes. By understanding cholesterol's role, we can navigate our health journey with knowledge and confidence.

Embrace a heart-healthy lifestyle, nurture your body and mind, and be proactive in maintaining your well-being. Armed with a holistic view of cholesterol, you're well-equipped to make informed decisions and embark on a path of balanced health and vitality.

Got any questions or comments? Comment below, jump to our private Facebook Group, or the Ask Lisa page :).

Cholesterol - Part 3