I hear a lot about heart health in the media – keeping your ticker in prime working condition seems to be the number one health goal for all of us. While medications to lower cholesterol have become prevalent, I’ve always been in favor of trying natural remedies, first. But can lowering your cholesterol be accomplished with some simple diet changes and exercise? Although this is a question you should be asking your doctor, there are natural ways to jump start moving the needle:
- Increase fiber intake with fruits, whole-grains and vegetables. An easy solution: Try incorporating oatmeal or oat bran topped with fruit into your diet each day.
- Scale back on the red meat and when you do eat meat opt for chicken or fish.
- Keep snacking at bay. If you have to snack, replace high-fat items (like potato chips and store-bought bakery items) with carrot sticks, homemade popcorn or fresh fruit.
- When cooking at home, skip the butter and use cooking oils. Also try baking and broiling rather than frying.
- Try to remove trans fats from your diet by limiting the foods you eat that contain hydrogenated or partially hydrogenated oils.
- Rather than choosing full-fat dairy products, go with low-fat options.
- Incorporate fish (mackerel, salmon, halibut and lake trout are great options) and nuts (like walnuts and almonds) into your diet. Packed with essential fatty acids like omega-3s, fish and nuts have been known to lower the risk of heart disease – often associated with high cholesterol.
Well rounded healthy changes, like changing your diet, getting enough exercise, limiting your alcohol intake and quitting smoking all contribute to creating a lifestyle that will help lower cholesterol. **But definitely consult your doctor before making any major changes.
