By Michelle Ishakov….
Many people have high cholesterol and triglyceride levels due to genetics, poor eating habits, and lack of exercise. If you are overweight, you are at a much greater risk. How can one go about lowering bad cholesterol (LDL) and increasing good cholesterol (HDL)? Simple lifestyle changes can help you lose weight and improve levels. Here are some helpful tips!
Maintain a healthy weight by cutting down on high-calorie foods and drinks. Incorporate more vegetables, lean proteins, and foods that contain fiber, as they all lower both triglycerides and cholesterol and are packed with nutrients to improve heart health.
Because our bodies store and circulate fat in the form of triglycerides, a diet full of unhealthy saturated and trans fats will raise these levels. Limit foods such as marbled red meat, poultry skin, butter, whole milk, and other full-fat dairy products that are high in saturated fat. Trans fats are more harmful than saturated fats, so check nutrition labels on foods such as margarines, snack foods, baked goods, and other packaged items to ensure they do not contain these bad fats. When cooking, broil, bake, steam, or grill your foods. Stay away from fried foods and keep sauces on the side. Also try taking 3 to 4 drops of pomegranate oil first thing in the morning.
Increasing consumption of good fats is actually beneficial to your health and weight loss! Increase your daily intake of good fat – Omega-3s. Omega-3s are an excellent source of healthy fats, good for heart health, and effective at lowering triglyceride and cholesterol levels. I recommend eating at least three servings per week of omega-3-rich fish such as wild salmon, herring, mackerel (not king), and sardines (none of these farm raised). For those who do not eat fish, take an Omega-3 supplement such as Krill Oil or get your Omega-3s from walnuts, flaxseed, avocado, and extra virgin oil.
Try to limit refined carbs. These are low-quality carbs that are high in sugar or refined grains such as white flour, honey, sweeteners, candy, baked goods, regular pasta, white rice, white bread, cereals, and pastries. Limit fruit and fruit juices since they are dense in simple sugars. Consume high-quality carbs such as vegetables and high-fiber whole foods such as oatmeal, brown and wild rice, whole grain pastas and breads, and foods from the legume family such as lentils and beans.
Consume less alcohol. If you have high triglycerides, alcohol should be considered a rare treat. Even small amounts can dramatically increase these levels. Just one drink can send levels soaring in sensitive individuals. If you must have a drink, go for red wine as it is a good antioxidant. Lastly, stress is linked to increased cholesterol levels. Try to reduce stress with relaxation exercises and meditation. Take deep, refreshing breaths throughout the day.
For more helpful tips, please visit me at Nutriway in the Promenade Shops of Aventura. You can reach me at 305-438- 7775 or via email mishakov@mynutriway. com. See you soon!