Success!
So. My blood work came back and I am in the expected ranges for cholesterol! All the other benchmarks were good too. But the cholesterol was the main one I was concerned about. For weeks (and I will continue to do this) I had been taking fish oils and eating a high fibre diet to lower my cholesterol numbers… and it worked! Now that is a non scale win! Scale wise, I have been hovering at 155/4 lbs consistently.
This week my two main foods were beef broths and Pomelos. I need to think of some other foods… I also had a lot of chocolate over easter. But the main take away after that food event was I didn’t gain. Yay me!
Lowering cholesterol is essential for maintaining heart health and overall well-being, especially for women over 40. Here are several strategies to help achieve that goal:
1. Adopt a Heart-Healthy Diet
Increase Fiber Intake: Incorporate more fruits, vegetables, whole grains, and legumes. Soluble fiber, found in oats, beans, and lentils, can help reduce cholesterol levels.
Choose Healthy Fats: Replace saturated fats with healthier monounsaturated and polyunsaturated fats. Opt for olive oil, avocados, and nuts instead of butter or red meat.
Eat Fatty Fish: Include fish rich in omega-3 fatty acids, such as salmon, mackerel, or sardines, at least twice a week to help lower triglycerides and improve heart health.
Limit Processed Foods: Reduce intake of sugar, refined carbohydrates, and trans fats typically found in processed foods, baked goods, and fried items.
2. Increase Physical Activity
Aim for at least 150 minutes of moderate aerobic exercise each week, such as brisk walking, swimming, or cycling. Regular physical activity can help raise HDL (good) cholesterol and lower LDL (bad) cholesterol.
3. Maintain a Healthy Weight
Losing even a small amount of weight can significantly impact cholesterol levels. Focus on gradual changes to your diet and exercise routine to achieve a healthy weight.
4. Monitor Alcohol Consumption
If you drink alcohol, do so in moderation. This means up to one drink per day for women. Excessive alcohol can lead to higher cholesterol levels and other health issues.
5. Quit Smoking
If you smoke, quitting can improve your HDL cholesterol level and benefit your overall heart health.
6. Consider Plant Sterols and Stanols
These natural substances found in some margarine spreads and fortified foods can help block cholesterol absorption. Including them in your diet may help lower LDL cholesterol.
7. Consult Your Doctor
Regular check-ups are crucial. Discuss your cholesterol levels and any lifestyle changes necessary to manage your health effectively. Your healthcare provider may recommend cholesterol-lowering medications if lifestyle changes alone aren’t sufficient.
Implementing these strategies can significantly impact your cholesterol levels and contribute to better health as you navigate this vital decade of your life.
