Guest post by Jana from A Doctor and a Nurse
Considering heart disease is the number one cause of death in America today it makes sense to take a close look at our lifestyle and dietary habits that lead to poor heart health. High cholesterol is one of the major risk factors leading to heart disease and stroke. Today, we know how to treat and reverse high cholesterol by applying healthy dietary choices and adopting healthy lifestyle habits. These choices and habits are cholesterol busters!
Dietary Cholesterol Busters
1. Oats: Oats are a source of soluble fiber. Soluble fiber is known to bind the LDL (bad) cholesterol and eliminated it from your body. The good news is that oats are not just for breakfast anymore. Mix oats with breadcrumbs and coat a fish filet, bake and serve. You can even bake with oats for a healthier treat. Just substitute 1/3 of the flower in a recipe and replace it with either quick or regular oats.
2. Nuts: Many studies conclude that daily consumption of nuts lower blood cholesterol and reduces the risk of heart disease. The FDA recommends a handful of nuts per day to see results. All nuts have cholesterol lower properties but walnuts are king as they also improve vascular health.
3. Plant Sterols and Stanols:Plant Sterols and Stanols are naturally occurring compounds found in plants. They are present in small quantity in fruits, vegetables, vegetable oils, nuts, legumes, cereals and seeds. These amazing compounds block the absorption of LDL cholesterol in the small intestines. The result is lower LDL cholesterol.
4. Omega 3s: Omega 3s are effective in lowering triglycerides as much as 25-30%. They have also been shown to prevent plaque buildup in the arteries and decrease bodily inflammation. Three ounces of fatty fish that are high in Omega 3s twice weekly is recommended for a healthy diet.
Lifestyle Cholesterol Busters
- Lose Weight
- Quit Smoking
- Limit Alcohol
Make Cholesterol Busters part of your lifestyle and your dietary choices. Cholesterols Busters are key components to healthy living and a healthy diet.
Read more from A Doctor and a Nurse.
How do you manage your cholesterol levels? What tips do you have for living a healthy lifestyle? Leave a comment below!
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Wow, Jana, thanks for this! Now that I know those foods are even more beneficial, I’m kinda excited to go back for a new CBC test.
I know, right?? Get in there and git ‘er done! It is always good to know where you stand. I am so thankful there are tests available to us to help us keep track of our health risks. I am also so glad so many health risks are reversible. Great to see you here at BSW Amy!
These are good tips but cutting down on foods high in saturated fat and exercising more will only reduce your cholesterol by perhaps 10% or so for most people. Your liver produces most of the cholesterol in your body so if it is high its probably down to your genes; not how many burgers you eat! The unfortunate fact is that if your cholesterol levels need more than a 10% reduction you probably do need statins to help you achieve this. I’ve heard that plant sterols can be quite effective as well.