How to Lower Cholesterol Naturally

Welcome to Red Bank Family Medicine’s new weekly newsletter! Every Monday we’re sharing one practical nugget of wisdom from your favorite medical pros.

We know so many of you would prefer to go the natural route vs. medication whenever possible so for this first issue we’re starting with the oh-so-popular topic: how to lower cholesterol naturally.

Step Two: Talk to your doctor

Depending on your bloodwork results and medical history, your doctor might want to start medication right away. If your lipids are just a little bit elevated and you aren’t otherwise high risk, you’ll probably get the green light to try lifestyle changes from now until your next cholesterol check in three to six months. This is where the next two steps come in.

Step Three: Change your diet

Please don’t panic-buy 75 boxes of Cheerios yet (or ever, actually). The best thing to do food-wise is to take inventory of the inflammatory foods you’re currently eating and then start distancing yourself from them ASAP.

Here’s how to to it:

Write down a typical day: breakfast, lunch, dinner, snacks, drinks, booze, dessert, etc. Once you’ve done that, go back through it and highlight any of these things:

• bread, pasta, rice, crackers, cookies, pizza, breading, corn, beer, pretzels, cereal

• vegetable or canola oil (you may have to check ingredient lists to find these)

• soda, candy, juice, processed meat, fried food, long ingredient lists, artificial sweeteners, sweetened yogurt, fast food 

• large amounts of cheese, bacon, red meat (some is fine)

If your food diary is now completely pink (I only use pink highlighters), it’s time to make some changes. Everything highlighted is something that can be inflammatory aka raise cholesterol and should be limited.

Now what’s left TO eat? Tons, actually.

If you center your meals around these food groups, you’ll be satisfied and un-inflamed:

• Veggies- whatever you like is fine (that includes potatoes…yay!)

• Animal protein (poultry, beef, eggs, etc.)- grass-fed, free-range, wild-caught are best, but really anything goes in this category.

• Plant protein (beans, lentils, etc.)- same as veggies; eat whatever you like, just make sure it’s not prepared in any inflammatory oils (see above).

• Fat- avocado, nuts, seeds, olive oil, coconut, real butter. Yes you can have some real butter, especially if most of your other fat sources are plant-based.

• Fiber- avocado, chia, flax, spinach, psyllium husk are some of my top recs.

• Everything else- sprinkle in the things you love and live happily ever after.

Step Four: Get moving

Exercise improves circulation, mood, heart health, blood sugar and cholesterol levels. The good news is, you don’t need to join a gym or start a daily 60-min spin routine; plain old walking is enough. Go as far and as fast as you want / can and solidify this new routine before switching up the intensity or duration—or adding in any other activities like weights or yoga.

It really doesn’t take toooo much effort to make huge steps toward your goals— and you definitely don’t need to live on only salad and oatmeal for the rest of your life. If after three to six months nothing’s changed bloodwork-wise, you do have some options, but I suggest starting with the tips in this post as they tend to work for most people.

If you’d like to review your bloodwork and / or diet with me, I’d love to chat! Call the office now for an appointment. 732-842-3050

Know someone who needs this more than you??

Tools + Resources

1. Anti-inflammatory diet

2. Foods that lower cholesterol

Q+A

Have a burning nutrition question? Reply to this email and I’ll pick one to answer in next week’s NL!

Disclosures:

This is not medical advice. Speak to your doctor before taking supplements or making any major dietary and / or lifestyle changes.

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