New Years Resolution to Decrease Cholesterol?
When cholesterol levels are too high, it builds up in the walls of your arteries which leads to plaque that hardens over time and narrows your coronary arteries. This limits the flow of oxygen-rich blood to your heart muscle. Eventually, an area of plaque can break open causing a blood clot to form on the surface of the plaque. If the clot becomes large enough, it can mostly or completely block blood flow through a coronary artery, resulting in a heart attack.
The 3 main ways to increase HDL levels are:
1. Movement: Moderate physical activity (30 minutes most days of the week) has shown to increase HDL levels (the more intense the physical activity, the greater the effect it will have). Walking 10-15 minutes two or three times a day during your breaks will have a great effect on improving your cholesterol.
2. Nutrition: Adding monounsaturated fats (such as olive oil and avocado oil), fish, and other foods containing omega-3 fatty acids will increase HDL.
3. Smoking Cessation: Quitting smoking is the best thing you can do for your health!
A few ways to decease LDL levels are:
1. Decrease saturated fat consumption: Saturated fat is found mostly in fatty meats, poultry with skin, whole milk products, and some vegetable oils. Less than 7% of calories should come from Saturated fat.
2. Increase soluble fiber: Soluble fiber is found in oatmeal (old fashion rolled oats), soybeans, blueberries, flax seeds, raw carrots, and lima beans.
3. Decrease dietary cholesterol: Foods high in dietary cholesterol are food of animal origins such as egg yolks, whole milk, butter, cream, and cheese.
* Keep in mind that even though eating saturated fat, trans fats and dietary cholesterol increases how much cholesterol you have, some people inherit genes from their mother, father or even grandparents that cause their body to make too much. If high blood cholesterol runs in your family, lifestyle modifications may not be enough to help lower your LDL blood cholesterol. Everyone is different, so work with your doctor to find a treatment plan that's best for you.
For more information on Cholesterol, click here.
Healthy Lifestyles has many programs available to help you with your New Years resolutions and in your journey of health:
Just Health- Healthy Lifestyles offers a 12 session weight maintenance program called Just Health which is a great way to find balance and gain health. It is a class which is usually held at the Government Center with an opportunity to earn up to 250 points. Topics covered are as follows: nutrition, joyful movement, intuitive eating, goal setting, stress management, emotional eating, and much more. Email Justhealth@slco.org to receive more information or to sign up.
Intrinsic Health Coaching- Most of us think of coaches as someone who gives us guidance by telling us what to do. With intrinsic coaching, the essential ingredient is you. Your thinking and goals are the center of attention. The intrinsic coaching program will help you look within yourself to achieve your own goals and realizations, in order to find out what is holding you back from where you want to be health-wise. Email abglenn@slco.org to receive more information or to sign up.
Living with Chronic Disease- Healthy Lifestyles gives 250 points for participating in the “Living with Chronic Conditions Self-Management Program” which is a program offered throughout the Wasatch Valley aimed at helping people with chronic conditions gain balance and health in conjunction with their disease. Click on this link for more information, class schedules, and to register: http://www.health.utah.gov/arthritis/CDSMP/index.html.
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New Years Resolution to Decrease Cholesterol?
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