Curious what causes high cholesterol and what you can do about it? Discover foods to avoid and what you should eat! Tune in as I discuss:

• What causes high cholesterol?

• Foods to avoid with high cholesterol

• How long does it take to lower your cholesterol?

• How to lower cholesterol?

• Are eggs bad for cholesterol?

What Causes Cholesterol to Increase

High cholesterol can be influenced by various factors related to our diet and lifestyle. When considering a balanced approach to nutrition, it's crucial to understand how certain foods can impact our cholesterol levels and overall health. Foods high in trans fats, hydrogenated oils, and saturated fats are known to contribute to elevated cholesterol levels. However, the effect of saturated fats is more nuanced. For example, saturated fats have a bigger impact especially when consumed alongside high carbohydrate diets, low fiber intake, and insufficient omega-3s.

Additionally, sugar consumption can also play a role in high cholesterol. Sugary foods, including bread and quick-converting carbs, can lead to sugar converting to fat and negatively affecting cholesterol levels. The link between sugar and inflammation is significant as chronic inflammation is a key factor in the development of heart disease.

An essential aspect to consider is the far-reaching impact of our food choices on our overall health. Each bite of food affects gene expression, hormone function, immune response, metabolism, and the composition of our gut flora. These interconnected processes can influence our cholesterol levels, making it vital to prioritize a nutrient-rich diet and maintain a healthy gut microbiome. By being mindful of the foods we eat, we can take proactive steps toward preventing heart disease and improving our quality of life.

Foods to Avoid with High Cholesterol

When it comes to managing high cholesterol, being mindful of your diet is crucial. To effectively lower cholesterol levels, there are certain foods you should avoid or limit in your daily intake. One of the primary culprits is trans fats and hydrogenated oils, which are commonly found in processed and fried foods, as well as many commercially baked goods.

These trans fats not only raise LDL or "bad" cholesterol but also lower HDL or "good" cholesterol, making them particularly harmful to heart health. These are often used in many packaged snacks, margarine, and some baked goods. Avoiding these processed and unhealthy fats is essential in managing cholesterol.

Saturated fats especially in the presence of alcohol, sugar, high carbohydrate diet, low fiber diet, and low omega-3 can cause inflammation in the body that can lead to heart disease.

Additionally, it's essential to be cautious of added sugars and refined carbohydrates in your diet. Foods like sugary treats, sweetened beverages, and refined grains (e.g., white bread, pasta, and pastries) can lead to weight gain and negatively affect cholesterol levels. High sugar intake can contribute to inflammation, a key factor in heart disease risk, making it essential to limit these empty-calorie foods.

By avoiding or minimizing these cholesterol-raising foods and focusing on a heart-healthy diet rich in whole foods, lean proteins, fiber, and healthy fats, you can make significant strides in managing your cholesterol levels and promoting overall heart health.

Consulting with a healthcare professional or a registered dietitian can provide personalized guidance and support to create a dietary plan that suits your specific needs and helps you achieve your cholesterol-lowering goals. Remember, small changes in your diet can lead to significant improvements in your heart health over time.

How Long Does it Take to Lower Cholesterol?

Lowering cholesterol levels can vary from person to person and depends on various factors such as diet, lifestyle, genetics, and the severity of the initial cholesterol levels. Making significant dietary changes, such as reducing the intake of trans fats, saturated fats, and added sugars, and increasing fiber-rich foods, can lead to noticeable improvements in cholesterol levels within a few weeks to a few months.

Regular exercise, weight management, and incorporating heart-healthy habits can further accelerate the process. However, it's essential to remember that cholesterol management is a journey, and individual responses may differ. Therefore, it's crucial to stay committed to a heart-healthy lifestyle for long-term benefits and consult with a healthcare professional for personalized guidance and monitoring. With dedication and consistency, you can positively impact your cholesterol levels and pave the way for a healthier future.

How to Lower Cholesterol

To lower cholesterol levels effectively, incorporating more whole foods into your diet is a simple yet powerful strategy. Focus on consuming healthy fats such as extra virgin olive oil, nuts, and seeds, as they can boost your HDL or good cholesterol.

Additionally, don't forget to load up on fiber-rich vegetables, as they play a crucial role in increasing good cholesterol and reducing bad cholesterol levels. Soluble fiber, in particular, helps prevent the absorption of cholesterol into the bloodstream, making it an essential component of a heart-healthy diet.

Another aspect to consider is ensuring an adequate intake of omega-3 fatty acids, which are vital for heart health. Omega-3s can be found in fish, walnuts, and flaxseeds. Although non-fish sources like walnuts and flaxseeds are beneficial, they may not provide as much or be absorbed as efficiently as fish-based omega-3s.

To boost my omega-3 levels, I recently tested myself and discovered my ratio of omega-3 to omega-6 (commonly found in processed foods and vegetable oils) was not optimal. To address this, I've started using a high-quality fish oil supplement with added polyphenols to enhance absorption and minimize any fishy aftertaste. Incorporating omega-3-rich foods or supplements can significantly improve heart health and contribute to a more favorable cholesterol profile. My favorite is the lemon orange mint, check it out here: https://www.zinzino.com/2013065943

By adopting these dietary changes and embracing a whole-food-based approach, you can take positive steps toward lowering cholesterol levels and promoting overall cardiovascular well-being. Remember, small shifts in your eating habits can lead to significant health improvements in the long run.

Are Eggs High in Cholesterol?

Let's talk about eggs and their cholesterol content. While it's true that eggs are relatively high in cholesterol based on food labels, it's essential to understand that the cholesterol we consume from eggs doesn't have a significant impact on our blood cholesterol levels.

Studies in conventional medicine support the notion that eating one egg a day is generally safe, and some individuals may even consume more without adverse effects on their cholesterol levels. It's crucial to differentiate between the cholesterol in our food and how it affects our blood cholesterol.

So, my advice is to prioritize your health, take care of your body, and make mindful food choices that positively impact your hormones, immune system, metabolism, and gut health. Every bite we take matters, and with a conscious effort to fuel our bodies with nourishing foods, we can make positive changes and improve our overall well-being.

Remember, always consult with your doctor before making any changes. 

Mentioned in the episode:

👉Schedule a  free health coaching call and get unstuck and clear on what you need to do be healthier:  https://tidycal.com/micheleriechman/free-coaching-call

 

👉 Share your goal and habits for the week! Join my private FREE Facebook group here: https://www.facebook.com/groups/micheleleefitness

 

👉 My favorite fish oil & omega test: Finding the perfect balance of omegas is key for healthy cells and reducing inflammation. Learn how to find out your ratio and check out my favorite supplement! 

https://www.micheleriechman.com/fish-oil

 

Favorite green juice:

👉  Save 20% on Organifi with the affiliate code HEALTHY20 and 35% when you set up a subscription.  My favorites are the green juice in AM & gold in the PM
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👉Grab my 5 favorite smoothie recipes so you can start having one healthy, super nutritious meal a day! These are designed to balance your blood sugar and optimize your metabolism.

https://programs.micheleriechman.com/f/5-smoothie-recipes-for-weight-loss

 

Work with me:

👉 Discover more about the Wellness Breakthrough Program for women over 40 who are looking to lose weight for good & get in shape: https://www.micheleriechman.com/wellnessbreakthrough

Related episodes:

#37 | Cholesterol Levels {Understand your Labs for a Healthy Heart}

# 27 | What to Eat to Help You Lose Weight {Top Foods to Eat}

#17 How to Stop Yo-Yo Dieting {Sustainable Weight Loss Tips}

You got this,

Coach Michele

Disclaimer: This podcast and website represent the opinions of Michele Riechman and her guests. The content here should not be taken as medical advice. The content here is for informational purposes only.  Please consult your healthcare professional for any medical questions or advice.

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