How to Improve Your Cholesterol Levels Naturally with Diet [Part 2 of 2]

Chances are good that either you or someone you love is struggling with high cholesterol right now.

Over 40% of Americans have elevated cholesterol, putting them at increased risk for heart attack and stroke, not to mention gallstones, liver disease, and severe digestive issues. It doesn’t have to be that way, and it doesn’t require a prescription to make a significant change!

To understand why, you need to know that cholesterol is divided into 2 main types: LDL and HDL. While most people think of the goal as “lowering cholesterol,” you actually have 2 goals: lower your harmful LDL and raise your helpful HDL.

LDL and HDL each affect your body differently. Part 1 of this series breaks it all down into short, simple language that you don’t need a medical degree to understand. (If you haven’t read it yet, please take 5 minutes to check it out…)

The safest road to better cholesterol levels is by changing your diet 2 ways:

1. Eat more fiber.

Soluble fiber blocks your body’s ability to absorb cholesterol, and a little goes a long way! Just 3g of soluble fiber a day can lower your LDL by 5-10% and give your HDL a boost.

Wild rice, beans, and freshly ground flaxseed are all great options to raise your fiber intake. Lower-sugar impact fruit and vegetable superstars in the fiber world include sweet potatoes, berries, cruciferous veggies like cabbage and cauliflower, and leafy greens. For a complete list of high-fiber foods, check out this blog.

I love Brussels sprouts and broccoli, but if bowls of veggies aren’t your idea of a good time, there are other choices. An easy one is to add a high-quality fiber supplement to your morning protein shake.

Plant-Based All-In-One Protein Shakes and Extra Fiber can help cover your nutrient and fiber bases. Just remember, fresh is always best, so don’t count on fiber supplements to do the whole job!

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2. Get more omega-3s.

Omega-3s are healthy fats that achieve the magic cholesterol combo of lowering your LDL and raising HDL.

Omega-3s are naturally abundant in wild-caught fish like salmon, halibut, and sardines. You can also get omega-3s by adding chia seeds, extra virgin olive oil, or slow-roasted almonds and walnuts to your diet. (Check out a complete list of foods high in omega-3s here.)

Remember that list of veggies in the fiber section? They all have omega-3s in them too! It’s almost like nature is trying to tell us something…

One of my favorite omega-3 rockstars is avocados. They’re heaven for your cholesterol levels, and your waistline and tastebuds will also thank you!

If you don’t eat wild-caught fish and green veggies regularly, it may be time to add a smart supplement. Omega Ultra is a highly potent, non-GMO fish oil made from certified sustainable, US-caught, wild Alaskan fish. It’s got an impressive 1,000 mg of omega-3s per softgel, and none of the rancid aftertaste and fishy burps of drugstore brands.

If your cholesterol is a problem, these 2 simple shifts in diet – more fiber and extra omega-3s – can make a huge difference!

An important note about statins…

If you've got high LDL numbers, chances are good your doctor has mentioned statins – drugs designed to lower cholesterol levels.

While it’s true that statins lower cholesterol, recent studies prove they do so by eliminating the big, fluffy particles of LDL rather than the dangerous small, dense particles of LDL.2 So while your numbers may improve after taking statins, new research proves that taking statins actually INCREASES your risk of heart disease and stroke!3 Food for thought…

(Want one more quick, delicious way to up your fiber intake? Try Dark Chocolate Coconut Fiber Bars. They taste like dessert, have a whopping 11g of fiber in every bar, and only contain 1g of sugar. A treat that does your cholesterol levels a favor AND helps you feel full and satisfied? Yes, please!)

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Article Sources:
http://olivamine.com/sites/default/files/pdf/Prebiotic-Fiber/Fiber-Cholesterol-Lowering.pdf
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929871/
3 https://www.ncbi.nlm.nih.gov/pubmed/25655639

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