Having high cholesterol can be very dangerous to your health and while it can be affected be your genetics or family history, it can also be greatly affected by your lifestyle. So what exactly is cholesterol? In simple terms, it is a fat-like substance that is found in all of the cells in your body. You do need cholesterol in order to make hormones, vitamin D, and substances that help you digest food. It is not all bad! In fact, we need cholesterol. The problem is when our cholesterol becomes too high. Too much cholesterol can increase your risk of developing heart disease, stroke and other problems. Let’s go over things you can do to keep your cholesterol at a safe level.
First, let’s look at how we live. Being sedentary or not moving enough is NOT good for your body. You should aim for at least 30-40 minutes of movement everyday! Your movement should include strength training 3-4 days per week, cardio exercise like walking, aerobic, swimming, biking, etc…, at least 90-120 minutes per week, and stretching.
Another important factor in our cholesterol is how we eat! Here are some of the foods that can contribute to high cholesterol levels:
High quantities of saturated and trans fats (fatty meats, deli-style meat, butter, cream, palm oil, fried foods, pies, biscuits, buns, pastries, highly processed and packaged foods, fast food, & ice cream to name a few).
Low intake of healthy fats which increase our good cholesterol (HDL). Healthy fats include avocado, nuts, seeds, olives and fish.
Low intake of fiber. Fiber helps reduce the “bad” cholesterol (LDL) in your blood. Adding more veggies, fruit, whole grains, legumes, nuts and seeds everyday is important.
Being overweight or obese and high levels of body fat around your tummy increases your risk for high cholesterol and other issues.
Smoking can lead to high cholesterol levels. This includes vaping.
Making changes in your lifestyle and eating habits is so important for the health of your body. While changing habits can be hard, your health depends on it. Start small and focus on reducing the unhealthy foods you consume. Instead of using vegetable oils, use olive oil. Instead of eating cookies and cakes for dessert, have non-fat greek yogurt with berries. Instead of ground beef, choose ground turkey. Swap out eggs for egg whites. Even small changes make a difference.
Next, try increasing your activity level. Aim to add 30 minutes of exercise everyday. Even just walking around your neighborhood will help. You can also try following a workout program!
Everyday you have a choice! You can choose to nourish and help your body or you can choose to poison your body. It won’t always be easy, but it’s also not hard. It takes a commitment to your health and being intentional about what you eat and how you move.
If you need help, let me know! I offer nutrition coaching and having follow along workout programs you can join.
juliejonesfitness.com 