What is it’s role in the body? Why is it important to keep in balance? Read on to feel empowered with knowledge on how to look after yourself with optimized cholesterol levels.
The problems associated with high cholesterol are to do with the limit of blood flow. Essentially the arteries become clogged up with fatty deposits and the blood flow can become restricted. This results in the blood not being able to flow as easily to get to where it needs to go. There are no outward symptoms of high cholesterol and this can only be checked by a blood test. Cholesterol is still an important molecule in the body that is used to synthesise hormones, build cell membranes, support your body’s metabolism and digestive processes as well as build and repair tissue. So you want to hit the goldilocks spot. The following are lifestyle and nutritional interventions you can integrate to get things back in balance. I strongly advocate for doing your own research and engaging a good doctor who has your best interests at heart. Follow the best advice if prescription medication becomes a necessary option.
Have you checked up on your thyroid?
Your thyroid regulates many metabolic processes in the body. When the body is not producing adequate thyroid hormones due to stress, nutritional deficiencies, genetics, disease or other factors this affects the liver. The liver is what processes excessive cholesterol, removing LDL (the kind you don’t want lots of) from your blood.
You can support healthy thyroid function with exercise, correct nutrition (ensuring adequate iron, zinc, vitamin d, selenium, iodine etc) and cutting down on stress where possible. (Not always easy but be as gracious and compassionate with yourself as you can be and reach out to your support network to assist you in this goal as you can assist them in theirs).
Eat to balance your cholesterol
As discussed above, eating to ensure your body has all the necessary ingredients to produce thyroid hormone is key.
Enjoying a diet made up mostly of whole and unprocessed foods is your best defence, search out the foods that will deliver the most nutrients. The following list gives you a bit of a idea of what to hunt for at your local grocer.
- Foods high in fibre:
- Oats, berries, oranges, legumes (chickpeas, lentils, beans)
- Good fats (high omega 3 value)
- grass fed butter, grass fed & higher welfare meat, macadamias, brazil nuts, walnuts, avocado, EVOO, chia seeds, flax seeds, pumpkin seeds, salmon, sardines, mackerel, organic free range eggs (look for a bright orange yolk to indicate high omega 3s)
- Anti-oxidant rich foods
- Dark green leafy vegetables, blueberries, tomatoes, grapefruit. Think strong, vibrant colours, the fruits and vegetables that call to you from the shelves of market stalls and veggie shop shelves.
- Avoid:
- excess caffeine, alcohol, sugar, processed foods, refined grains, conventional dairy products.
- Example of a day’s menu:
- Breakfast: oatmeal with berries, seeds, nut butter and collagen protein
- Lunch: Smoked salmon over a bounty of fresh cut, salady vegetables and a scoop of hummus
- Dinner: Stir fried beef with a serve of rice, overflowing with delicious, fresh colourful vegetables.
Benefits of exercise
Regular exercise can raise HDL cholesterol which is the beneficial kind that you want streaming about your body.
- Call a friend or family member and go for a hike or walk.
- Take your kids to the park and run around with them.
- Book your partner and self into a yoga or pilates class.
- Aim for 2-3 resistance based (strength training) sessions a week.
- Find a new sport where you can connect with others and get outside.
Exercise is so important not just for optimizing the metabolic processes of your body but also your cognitive functioning, stress relief, hormones, cognition, digestion, sleep and mood! So find something you love and get amongst it!
Further reading:
- Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014 Feb;44(2014).
- https://peterattiamd.com/the-straight-dope-on-cholesterol-part-vi/#:~:text=The%20pool%20of%20cholesterol%20in,in%20the%20form%20of%20CE.
- Kuś, A., Marouli, E., Del Greco M, F., Chaker, L., Bednarczuk, T., Peeters, R. P., Teumer, A., Medici, M., & Deloukas, P. (2021). Variation in Normal Range Thyroid Function Affects Serum Cholesterol Levels, Blood Pressure, and Type 2 Diabetes Risk: A Mendelian Randomization Study. Thyroid (New York, N.Y.), 31(5), 721–731. https://doi.org/10.1089/thy.2020.0393
- Scrinis, G. (2020). Nutritionism : the science and politics of dietary advice. Routledge, Taylor & Francis Group.
If you are after someone on your team to help you balance your cholesterol, hormones or assist you in achieving the full picture of health. Reach out and share your goals, I would love to help!
SaeYond Health 