The Most Important Things To Remember If You Have High Cholesterol
High cholesterol may not always be on your mind unless you’re predisposed to it. For some, being told they have high cholesterol can come as a shock, especially if they’re already trying to be mindful of their diet and avoiding saturated fats. Unfortunately, if a doctor tells you that it’s an issue, it should be taken seriously since high cholesterol can increase plaque deposits in your arteries, which can lead to serious heart issues. But don’t panic! There are lots of things to be done with or without medication.
You might be surprised at how often it happens that someone is trying to maintain a balanced diet, but their cholesterol still manages to creep up on them! For instance, how often have you been told to eat less red meat or fast food if your cholesterol is high, but you don’t eat either of those things (or not much of them) anyway?
If this sounds like you, don’t worry. Saturated fat is NOT the only thing to think about when it comes to cholesterol. Here are my best suggestions if your labs are telling you to lower it.
Eat more fiber! Soluble and insoluble. I’ve written about this before on my blog if you need tips.
Get more omega-3s, especially if you are a vegetarian or don’t eat fish. You can even try algae omega-3 capsules. If you are on blood thinners or a blood pressure medication, you would need additional guidance on how much to take.
Learn stress management. This is especially helpful because of the connection to sleep and blood sugar. Better stress management can lead to better sleep.
Do some physical activity. Our diets are important, but so is moving our bodies.
Eat regularly throughout the day to help blood glucose control, as well as getting the right amount of high fiber carbohydrates for you, and to ensure you are consuming enough/a variety of nutrients like vitamins and minerals.
Make sure you fast for at least 8 hours before lab work. Not fasting can affect your cholesterol levels and not give you an accurate picture. Not all labs will require you to do this, but you should anyway – so it’s best to get your lab work done in the mornings.
In addition, cholesterol can creep up during perimenopause and in menopause due to fluctuating and eventually low estrogen. I find women in peri/menopause benefit from eating a carb-conscious eating pattern that follows diabetes/PCOS nutrition therapy.
Plus, some medications can alter cholesterol, triglycerides and blood glucose. Do not freak out. We can check interactions and side effects and adjust food, nutrition, physical activity, etc. Another reason eating a carb conscious (or whatever you want to call it) eating pattern can be helpful.
If you are in New York or New Jersey, I’d love to work with you! Book a free, 15-minute consultation with me.