MMB – How to Reduce Cholesterol
I hope you had an awesome weekend and are enjoying summer to the fullest! Aren’t the mornings and evenings beautiful? Let’s take advantage of this gorgeous weather and get those feet moving as much as you can!
- Cardio Core is at Jen’s Studio Tuesday night! Classes options are: 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm. I need three people to run a class, so please text or e-mail me if you’d like to join us!
- Wednesday Field Trip to the Park Day! Come out and join us at 9:15am for a 45 minute class to do fitness in the park! Meet me at my home studio and let’s go have some fun utilizing playground equipment, curbs, sidewalks, benches, and our bodies! Drop in cost is $15 or use a pre-paid card. Please let me know if you’d like to come. All levels welcomed.
- Cardio Fusion is Thursday night at VBC – 5:45pm to 6:30pm and 6:40pm to 7:25pm! (3 people are required to run a class)
- Boot Camp is Saturday at either 7am or 8am!
- Jen’s BBQ & 10 Year Celebration is Saturday, July 20th! Come and hang out, enjoy good food, drinks, corn hole, and an awesome fitness community! 4pm to 9pm. Bring a side dish to share and let’s hang out and celebrate!
- There will be NO Cardio Fusion on Thursday, July 11th or Boot Camp on Saturday, July 13th. Please mark your calendars.
Thought for the week: How Can We Reduce Cholesterol?
As Americans, we hear about high cholesterol all the time because the numbers of Americans who have high cholesterol is an epidemic. There is a direct correlation between high cholesterol and heart disease and it’s only a matter of time before it impacts a person’s livelihood and life expectancy. How do most doctor’s treat their patients with high cholesterol? Mostly with medication.
Everything we eat and drink is either guiding us towards disease or away from it. The effects of our foods are cumulative, so eating a cheeseburger and fries one weekend won’t mean that you are going to end up with heart disease. But, if you eat like that a few times a week and don’t exercise? Uh-oh, now we are in trouble.
In this article with 5 lifestyle changes from the Mayo Clinic, there is nothing earth shattering here or revolutionary to your ears. It’s all stuff you’ve heard before and you could probably tell it back to me without having to research. However, we are a forgetful people and are often ruled by our pleasurable desires or momentary lapses of good judgement at a party or special event – right? It happens to all of us from time to time. This is why we need reminders.
So, work out hard a few times a week, be consistent throughout the year, eat as cleanly as possible with an emphasis on plant based eating, and find ways to have more joy in your life!
Top 5 lifestyle changes to improve your cholesterol
Lifestyle changes can help improve your cholesterol — and boost the cholesterol-lowering power of medications.By Mayo Clinic Staff
High cholesterol increases your risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you’d rather first make lifestyle changes to improve your cholesterol, try these five healthy changes.
If you already take medications, these changes can improve their cholesterol-lowering effect.
1. Eat heart-healthy foods
A few changes in your diet can reduce cholesterol and improve your heart health:
- Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol.
- Eliminate trans fats. Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in margarines and store-bought cookies, crackers and cakes. Trans fats raise overall cholesterol levels. The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.
- Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don’t affect LDL cholesterol. But they have other heart-healthy benefits, including reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts and flaxseeds.
- Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears.
- Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy. Studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.
2. Exercise on most days of the week and increase your physical activity
Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.
Adding physical activity, even in short intervals several times a day, can help you begin to lose weight. Consider:
- Taking a brisk daily walk during your lunch hour
- Riding your bike to work
- Playing a favorite sport
To stay motivated, consider finding an exercise buddy or joining an exercise group.
3. Quit smoking
Quitting smoking improves your HDL cholesterol level. The benefits occur quickly:
- Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike
- Within three months of quitting, your blood circulation and lung function begin to improve
- Within a year of quitting, your risk of heart disease is half that of a smoker
4. Lose weight
Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to tap water. Snack on air-popped popcorn or pretzels — but keep track of the calories. If you crave something sweet, try sherbet or candies with little or no fat, such as jelly beans.
Look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office. Take walks during breaks at work. Try to increase standing activities, such as cooking or doing yardwork.
5. Drink alcohol only in moderation
Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink.
If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.
Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and strokes.
If lifestyle changes aren’t enough …
Sometimes healthy lifestyle changes aren’t enough to lower cholesterol levels. If your doctor recommends medication to help lower your cholesterol, take it as prescribed while continuing your lifestyle changes. Lifestyle changes can help you keep your medication dose low.