I had a client this week who came to me and said she had a well woman clinic check-up. She is in her early 60s and has been on my diet plan for about two months.
She is a dream client that follows all the advice that I have given her, and it’s paid off! I just wanted to share it with you because I feel so passionate about getting people to know this information because it’s so easy and could just save your life!
She was told she had the lowest cholesterol of anyone they had seen in her age category.
My point is, your diet can have a dramatic impact on your wellbeing, maybe far more than you could ever realise. You do not need to reach for harsh medication with potential side effects, you just need to create a healthy lifestyle for yourself that can potentially change the way you feel and help you to look after yourself better.
Can something as simple as a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet — along with exercise and other heart-healthy habits could just help to change everything.
Oatmeal, oat bran and high-fibre foods
Oatmeal contains soluble fibre, which reduces your low-density lipoprotein (LDL) cholesterol, the ‘bad’ cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears.
Soluble fibre can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fibre a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides three to four grams of fibre. If you add fruit, such as a banana or berries, you’ll get even more of the good stuff.
Fish and omega-3 fatty acids
Fatty fish has high levels of omega-3 fatty acids, which can reduce your triglycerides, a type of fat found in blood, as well as reduce your blood pressure and risk of developing blood clots.
In people who have already had heart attacks, omega-3 fatty acids may reduce the risk of sudden death.
Omega-3 fatty acids don’t affect LDL cholesterol levels. But because of those acids’ other heart benefits, it’s recommended that eating at least two servings of fish a week cold make a significant difference. Baking or grilling the fish avoids adding unhealthy fats.
The highest levels of omega-3 fatty acids are in:
Foods such as walnuts, flaxseed and canola oil also have small amounts of omega-3 fatty acids and chia seeds, flax seeds and evening primrose oil all offer amazing amounts of omega 3 and 6 so it’s good to consume them daily.
Almonds and other nuts
Almonds and other nuts can improve blood cholesterol. All nuts are high in calories, so a handful added to a salad or eaten as a snack will do.
Avocados are a potent source of nutrients as well as mono-unsaturated fatty acids (MUFAs). Research suggests that adding an avocado a day to a heart-healthy diet can help improve LDL cholesterol levels in people who are overweight or obese.
Replacing saturated fats, such as those found in meats, with MUFAs are part of what makes the Mediterranean diet heart healthy.
If you need to lose weight, please take a look at my seven day challenge where you can look at losing 4lbs in one week.
I have devised this plan not only for you to lose weight but feel amazing, too. This could kick start you into shape this summer for just £9.99.
I have devised this plan so you feel like I am holding your hand every step of the way.