Savory Fat
It is a scientific fact that your body will not absorb cholesterol if you take it from someone else's plate.
Dave Berry
National Cholesterol month has arrived. This waxy substance in our blood is the source of so much health controversies. Manage it this way or that… So many ideas and methods. There are many understandings of what we can do to manage, so lets dig in.
Cholesterol is actually helpful in building cellular structure. We need to maintain an understanding of typical values and where our normal levels may lie.
Total Cholesterol: Less than 200mg/dL
HDL: Greater than 60mg/dL
LDL: Less than 100mg/dL
Triglycerides: Less than 150mg/dL
AHA (american heart association)recommends checking levels between the age of 9 and 11 and again at 17 to 21 without family history of cardiovascular disease. After age 20, levels should be rechecked every 4 to 6 years as long as risk remains low. Always discuss your levels with your primary provider and discuss your risk factors and monitoring.
Ways to Manage
We have so many natural ways to manage our health at our fingertips. Most suggestions start with managing diet and exercise. Here are a few suggestions for both.
Diet changes:
Since most cholesterol is made in your body, when we eat excess trans-saturated fat, saturated fat, and sugars we set ourselves up for failure. Limiting added sugars and and certain fats will set us up for success.
Meat and dairy do contain large amounts of saturated fats. Consuming baked meats such as chicken may help lessen the fat burden.
Avoid cooking with Sunflower, Safflower and Canola oils. As much as it is recommended, avoid cooking with Olive oil as it turns to a different substance while heated. One of the best oils to use is Grapeseed high heat oil. Olive oil does remain one of the best to utilize in consumption though.
Consuming seeds can usually help. If you have GI issues/concerns, consult with physician before using. Flax seeds and Chia seeds ring high on the list. Both contain Omega 3 and 6 as well as excellent vitamins and minerals. Make sure you soak for safety and absorption.
Adding more vegetables is crucial. Organic vegetables will provide less chance of GMO’s and other toxins used to penetrate your body’s ecosystem. They also aid in providing proper nutrients and decreasing inflammation of the bowels.
Oh lovely garlic will add benefits of decreasing triglycerides and LDL and increasing HDL.
Activity Modifications
Get out there! Now as fall has arrived, it is the time to explore your abilities as well as push yourself to new exciting levels (safely).
Starting by walking will improve blood flow and circulation. Walking also encourages endorphin release so moods will increase. This will in turn decrease stress levels. If there is limitation to walking, then other options are available.
Alternative exercises to try may be use of resistance bands, light weights at home, yoga at home, running in place, walking around home every hour. SOOOO many fun options!
For those who are very limited, home light weights are excellent for upper body work. Independently yours and other medical supply stores sell exercise peddlers and resistance bands. Check them out to get on the road to a better you.
We are here to support your road to a better you.
This information is to guide and not diagnose. Please contact your provider for guidance.