The Lowdown On Cholesterol And How To Improve It Naturally Podcast Transcript!

High Blood Pressure Wellness Lifestyle Podcast, Episode #40:

We’ve all heard about high cholesterol, and we all know it’s something we want to avoid, but what is cholesterol? Is all cholesterol bad? How can we improve cholesterol levels? Here is the lowdown on cholesterol and how to improve it naturally.

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The Lowdown On Cholesterol and How To Improve It Naturally!

I too am on this journey of lowering my cholesterol numbers. Over a year ago my cholesterol total reading stood at 252, six months later the reading was 238. Now another six months it is 232, and this was after celebrating Thanksgiving and Christmas holidays. So, the practice of mindful eating is working, especially since I refused my doctor’s recommendation of taking statins.

Everyone's journey is different, whether you’d like to know the reasons why it makes sense to control your cholesterol and then present reasonable and moderate strategies to help you reach your goal. The emphasis here is knowledge is power, and in this case the power to lower your cholesterol and reduce your risk of heart attack.

So, if have been diagnosed with high blood pressure – especially individuals within my community, or you're a busy parent juggling family life, a professional with a hectic schedule, or anyone in between, these practices of mindful eating are here to guide you towards a healthier lifestyle in a way that feels natural and doable. 

Do you know the causes of high cholesterol, how you can reverse it and its relation to high blood pressure? Within this podcast are some facts, and on how I have chosen to follow the ancient Greek mantra, “Moderation in all things.”

What Is Cholesterol?

Cholesterol is a type of fat in the body. It travels in the bloodstream, and it is essential for hormone production, cell structure, and creating bile for the digestive system. However, our bodies don’t need much cholesterol to carry out these functions. If there is too much cholesterol in the blood, it can accumulate in blood vessels and cause plaque. This plaque buildup can disrupt blood flow and lead to heart attacks, strokes, and other heart disease complications.

Cholesterol in your blood is determined partly by your genes and partly by how much saturated fat you eat.  It is a chemical that is not truly a fat but is related to fats.  And the reason for that is your body manufactures all the cholesterol it needs for the functioning of cells and hormones.

What you eat, drink, your weight, your exercise program, smoking in all its forms affect your levels of cholesterol, whether they are low or high.

With all that said and done your body need cholesterol to develop, hold your cells together, builds your brains and is part of your hormones - the male sex hormone, testosterone, and the vital adrenal hormone cortisone.

Different Types Of Cholesterol

There are two types of cholesterol— LDL and HDL. LDL cholesterol is the “bad” kind that increases your risk of heart disease, whereas HDL cholesterol is good and has protective effects. Foods high in HDL do not increase overall cholesterol levels because HDL neutralizes or removes LDL. Foods high in saturated fats and trans fats, such as red meat, dairy, and processed fatty foods, increase LDL cholesterol levels. 

Some lifestyle changes can help improve your cholesterol levels. Learn more about the mindful eating that is founded on the principle of simplicity and balance in our daily meals. It moves away from the idea that healthy eating requires extravagant, complicated recipes or strict adherence to rigid dietary rules. Instead, it focuses on understanding the fundamental principles of nourishing a meal and how to apply this knowledge to every plate you prepare, no matter where you are.

And also, be sure to discuss any changes you’re making that affects your overall health with your chosen medical professional. 

Here’s something I want you to keep in mind as you go about the clearing of plaque from your arteries and lowering your cholesterol. When we are focused on food or avoiding food, we just can’t focus on living our lives. We just can’t… We eat to fuel our lives and provide ourselves with the energy to do whatever we need and want to do. 

So, here’s how you can eat your way to lower cholesterol.

Eat More Fiber!

Chia Seeds with Blueberries

The lowdown on cholesterol starts when you eat lots of fiber to lower your total cholesterol levels. Aside from its digestive benefits, fiber reduces the amount of cholesterol absorbed in the blood.

Foods high in fiber include leafy greens, whole grains, beans and legumes, and chia seeds. Try incorporating more fiber into your meals, whether it’s a bowl of oatmeal for breakfast or a chia seed pudding snack.  

What makes the mindful eating plan that’s about your Whole Plate truly liberating is its adaptability. This isn't a diet confined to the four walls of your home kitchen; it's a lifestyle approach you can carry wherever you go. Whether dining out, traveling, or at a family gathering, the principles you learn will enable you to make balanced choices without feeling restricted.

It's about having the knowledge and confidence to navigate any menu or pantry and put together a meal that aligns with your health goals.

We teach you how to build your meals around various food groups, ensuring you get a harmonious mix of carbohydrates, proteins, and fats. The Whole Plate program is designed with a key principle in mind: personalization. I’m from the island of Jamaica, so I’m quite aware of the differences in taste, preferences, and uniqueness.

We recognize that everyone's tastes, preferences, and lifestyles are unique, and a one-size-fits-all approach to diet doesn't work. That's why I focus on providing a flexible framework for creating balanced meals that you can tailor to include the foods you love.

By taking our balanced meal framework and filling it with the foods you love, you're setting yourself up for a sustainable and enjoyable way of eating. 

Exercise Regularly!

Exercise improves cholesterol levels because it increases HDL and lowers LDL levels. Reaching a healthy weight is an important factor in the lowdown on cholesterol and improving cholesterol levels.

Try to move your body a few days each week, increasing the amount as you feel comfortable. Go for a fast-paced walk, enjoy a morning swim, or attend a fun fitness class. It doesn’t matter what you do, as long as your heart rate increases, and you stay consistent. 

Eat Less Saturated Fats!

Saturated fats found in red meat and dairy products are high in cholesterol. Try to limit your intake of these foods and replace them with heart-healthy alternatives.

If you eat red meat, have a smaller portion and fill your plate with lots of fiber-rich vegetables. Trans fats are even worse for cholesterol levels and overall health, so try to avoid them entirely.

Trans fats are in processed foods such as margarine and anything that contains partially hydrogenated vegetable oil.

Incorporate Unsaturated Fats Into Your Diet!

Replace those saturated fats in your diet with healthy unsaturated fats. These fats provide many health benefits, especially for the heart. Unsaturated fats lower blood pressure and help keep you full for longer, so you’re less likely to overeat.

You've been told since childhood to "eat your vegetables" and for good reason.  Nearly every common vegetable has significant cholesterol lowering properties, so eat more of your favorite vegetables and you should see results.

Soluble Fiber!

Soluble fiber is again the hero, especially in okra and eggplant. 

Spinach has fiber, sure, but also contains another cholesterol lowering constituent, lutein, which is a yellow pigment found in all dark green, leafy vegetables and also in egg yolks.

Healthy Oils For Sautéing

Whichever is your vegetable of choice, one of the healthiest preparations is to sauté in olive oil. Olive oil, and its allies canola, sunflower oil and safflower oil, are high in monounsaturated fatty acids which can lower LDL cholesterol and even help you get rid of that pesky belly fat.

Furthermore, these oils are high in antioxidants that can raise good HDL cholesterol. Extra-virgin olive oil is the highest in antioxidants.  But be careful when using it for sautéing since it also has a lower smoke point than other oils.

The Lowdown On Cholesterol And How To Improve It Naturally Is To Protect Your Heart With Foods!

There is a wide variety of foods that lower cholesterol available, and many are foods you probably already eat and enjoy.

Just eat these foods a little more often and reduce the amount of foods that raise your cholesterol, like fatty red meats, and you will enjoy a healthier heart.

For me the secret to lowering my cholesterol numbers is the mindful eating plan is on taking small steps, not giant leaps.  Think more along the lines of adding a handful of spinach to your morning omelet rather than overhauling your entire diet overnight.

Each week, we'll introduce easy-to-follow changes that will gradually build into a full picture of health – without the overwhelm.

This isn't about meticulous calorie counting or restrictive eating; it's about understanding different foods' roles in your health and how they can work together to fuel your body effectively.

The pleasant surprise here is if you manage your fat and fiber, the calories take care of themselves, and your diet takes care of your cholesterol. Isn’t that a great deal!!!

You can start the program anytime, and I'd love for you to join us. Learn more here about the mindful eating program that have you living a longer healthier and a more vital life with no harmful side effects leading to a more fulfilling aging process.

I thank you for listening to HBP Wellness Lifestyle Podcast on ‘The Lowdown on Cholesterol and How to Improve it Naturally’. And if you find this episode helpful, please take a moment to like this podcast, and leave a 5-star review! And tell your friends and family about us.

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