A Heart Healthy Diet Requires a Plan

Lowering Your Cholesterol Involves a Multi-Pronged Approach:

1. Fibre in Foods

2. Consume Healthy Fats

3. Probiotics and Prebiotics

4. Dark Chocolate

5. Phytosterols

Cholesterol is a waxy, fat-like substance that is vital to making cell walls and tissues, producing hormones, synthesizing vitamin D and helping your liver make bile which aids with digestion. Low-Density Lipoprotein - LDL takes cholesterol all over the body and High-Density Lipoprotein - HDL carries it away. LDL is considered the "bad" cholesterol, while HDL is the "good" cholesterol. Triglycerides are a fat that is absorbed from food we consume that is used by our cells for energy.

The problem comes when our cholesterol and triglycerides rise because it can foster an environment for heart disease to develop.

Cholesterol can go up for various reasons including genetics, age, excessive drinking, consuming processed foods, eating too much fatty food, smoking, diabetes, kidney and liver disease.

One way to reduce cholesterol naturally is to consume more fibre, which is a molecule that binds to cholesterol and prevents it from being absorbed into our intestines. Fibre helps to slow digestion and reduces bile salts from being absorbed into the intestines. The recommended daily intake of fibre is 25g and you can get it from a variety of food sources, but also purchase it as a supplement if you have a hard time accessing healthy food on the go. There are other recommendations in this article to help you reduce your cholesterol through whole foods.

1. Fibre in Foods

Check out a few of these items if you want to increase your fibre intake for your first meal of the day. Aim to get 7-10g at each meal to meet your daily goals.

• Fibre 1 cereal
• Avocados
• Whole grain bread
• Prunes, grapefruits, apples, berries
• Ground flaxseeds or chia seeds
• Black beans
• Nuts - Almonds, Walnuts, and Peanuts
• Green leafy vegetables and non-starchy vegetables
• Protein Powders and Drinks (check that sugar and fat are low)

2. Consume Healthy, Unsaturated Fats

Some of the foods in the list above are sources of healthy fats, which are required by your body to function properly and for your brain to repair itself. For some people, consuming low fat dairy causes digestive issues. There are now lactose free options available for dairy products. However, dairy fat isn't the healthiest option though it's a great source of protein for those who aren't sensitive to lactose. 

Healthy fats help us feel fuller longer and can aid in suppressing appetite if we are seeking to maintain or lose weight. Healthy fats improve the look of our skin, hair and nails. Adding fish oils or omega 3 supplements to your diet can help you lower your blood pressure and cholesterol. They can also aid in regulating blood sugar, improving metabolism, reducing inflammation and aiding gut health.

Foods like avocados, hemp hearts, olive oil, fish, nuts and seeds are excellent options to get unsaturated fats.

3. Probiotics and Prebiotics

When your gut is healthy, it means you have lower inflammation overall which benefits your heart. Prebiotics are foods that feed the gut bacteria. Fibre rich foods like onions, garlic, asparagus, whole wheat pasta, beans, legumes, apples, soy and sweet potatoes also contain prebiotics.

Probiotics are live bacteria which can be found in yogurt or supplements. Fermented foods like kefir, tempeh, sauerkraut, pickles, kimchi, kombucha, sourdough bread are great sources of probiotics from whole foods.

4. Dark Chocolate (Polyphenols, Flavanols)

Dark chocolate contains cholesterol lowering molecules like polyphenols and flavanols. Polyphenols are antioxidants that can lower your LDL. Flavanols can help prevent coronary heart disease by lowering your LDL. Choose organic dark chocolate with a high cocoa percentage. 

5. Phytosterols

Phytosterols are plant based foods that can reduce cholesterol by competing with it for absorption by the intestines. Once the body absorbs phytosterols, the cholesterol is carried away as waste. You can get phytosterols from whole grains, plant oils, nuts, seeds, legumes, and fruits.

Clean Up your Diet the Right Way for Your Heart

Even though we focused a bit on increasing our fibre content, there are other ways to reduce cholesterol if we just put some effort into planning our groceries for the week. Even starting small is better than not changing anything at all. Tracking your food can help you find the gaps in your macro and micronutrients. 

Many people in their 40's are learning the hard way that their cholesterol is too high. Rather than going on pharmaceuticals to control cholesterol, choose whole foods from the lists provided above to reduce your risk of heart disease. 

You can be successful by adding accountability. Our coaches are trained to review your food journals and can help you tweak your diet to improve your gut and heart health.

If you are ready to come in for a free consultation to discuss your nutrition and fitness goals, please call/text us at 1-825-945-7733, or fill out the online contact form today!