You need a certain amount of cholesterol for your body to function properly. This waxy substance is made in the liver. As Americans we are obsessed with our cholesterol and bad cholesterol, called low density lipoprotein (LDL) I am concerned about these numbers but more concerned about triglycerides and good cholesterol, called high density lipoprotein ( HDL )
Fiber is an important part of a healthy diet. It is abundant in plant-based foods like fruits and vegetables. Whole grains like brown rice and oats are also good sources. Try to increase the amount of soluble fiber you consume, which has been shown to lower LDL levels.
When it comes to fat you must watch . Of these, trans fats are the worst and should always be avoided. Polyunsaturated fats are good in moderation, as are saturated fats and monounsaturated fats. The key is to avoid partially hydrogenated oil and trans fats at all times
Exercise, exercise, exercise. Exercise is one of the best things you can do to increase your heart health. It can help you with weight loss, keep your blood pressure under control, and lower your chance of having a heart attack or other cardiac event. The American Heart Association recommends adults get at least 150 minutes of moderate-intensity exercise each week. I tell patients 30 minutes 4 x a week can decrease cardiovascular mortality by 38 %
Watch the amount of alcohol you rink. Although red wine can be good for increasing HDL, too much alcohol is not good. There are recommendations by the AHA about drinking wine.
Decrease stress levels in your life., This can be accomplished by meditation, yoga, breathing exercises, acupuncture and finding a creative hobby. You must watch your weight by decreasing the amount of refined carbohydrates in your diet.
All of the above is a way to keep your LDL lower and your HDL higher.
Until tomorrow…