A waxy substance found throughout your body, cholesterol helps your body manufacture cell membranes, different hormones, and vitamin D. While cholesterol plays an important role in the body, it can be harmful when you have too much of it.
Maintaining healthy cholesterol levels is crucial for heart health and overall well-being. While genetics can play a role, you can do many things to keep your levels healthy; these include lifestyle factors like nutrition, exercise, and stress management, which also significantly influence cholesterol levels. Here are some practical tips to support healthy cholesterol levels and promote cardiovascular wellness naturally:
Eat a Nutrient-Dense Diet
Focus on a diet rich in vegetables, lean proteins, and complex carbohydrates. Incorporate heart-healthy fats found in avocados, nuts, seeds, and olive oil. Limit saturated and trans fats found in red meat, processed foods, and fried items, as they can raise LDL (bad) cholesterol levels.
Choose Low-Glycemic Foods
Opt for foods with a low glycemic index (GI), such as whole grains, legumes, and non-starchy vegetables. These foods help regulate blood sugar levels and can support healthy cholesterol levels.
Increase Fiber Intake
Dietary fiber, especially soluble fiber found in oats, barley, fruits, and vegetables, helps lower LDL cholesterol levels by binding to cholesterol in the digestive system and eliminating it from the body.
Limit Added Sugars and Refined Carbohydrates
A high intake of added sugars and refined carbohydrates can elevate triglyceride levels and lower HDL (good) cholesterol levels. Choose whole, unprocessed foods and limit sugary snacks and beverages.
Get Moving
Regular physical activity is essential for maintaining healthy cholesterol levels. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week. Incorporate activities like walking, swimming, cycling, or dancing into your routine.
Kick the Habit
Smoking damages blood vessels reduces HDL (good) cholesterol levels, and increases the risk of heart disease. Quitting smoking can improve cholesterol levels and overall cardiovascular health.
Manage Stress
Chronic stress can contribute to unhealthy lifestyle behaviors and impact cholesterol levels. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to promote relaxation and well-being.
Regularly Monitor Cholesterol Levels
Schedule regular check-ups with your healthcare provider to monitor cholesterol levels and assess cardiovascular risk.
Schedule a Consultation With Dr. Tina
If you’re looking for more guidance around nutrition, lifestyle factors, and supplementation, our Naturopathic Doctor can help with that. Use the link below to book a consultation with Dr. Tina Canto, ND.