What action plan have you set with your doctor? What are the things that you will commit to doing to help lower your cholesterol? Any plan for change requires commit and daily action. Set yourself up for success by writing down every morning the daily actions you will take to help lower your cholesterol, and why it’s important for you to do take these steps. This is a very effective method for successful habit change.
This is a great way to incorporate all kinds of cholesterol lowering advice into one action. There are a number of foods that lower cholesterol naturally, and opting for a nutrient-dense, low-calorie breakfast will help keep your weight in check.
What should you include in this cholesterol-lowering power smoothie? Here’s one recipe to try out. Simply throw all ingredients into a blender and blend.
→ ¾ cup of oats
→ 1-2 tablespoons of flaxseed oil
→ 1-2 handfuls of spinach (you won’t even taste this)
→ ½ an avocado
→ 1 ½ cup frozen strawberries
→ ½ banana
→ ¼ cup unsweetened almond milk, coconut water or water (can add more for thinner consistency)
→ 1 scoop vanilla whey or vegan protein powder
With this you’ll get a good serving of soluble fiber, omega-3s, fruits and veggies – all which help lower cholesterol.
Research has shown that the catechins found in green tea are favorably linked to reducing “bad” cholesterol levels. Replacing your regular beverage with green tea is a great way to start the day when your goal is to reduce your cholesterol intake. And, there are all kinds of green tea options available to you, including honey, lemon, matcha, lemongrass, ginger and many more.
There’s also no need to worry about the caffeine found within green tea (or your coffee for that matter). Yes, you can still have your morning cup of coffee too! Research indicates that caffeine itself might not be to blame for increased cholesterol levels, but another substance called terpene. You can avoid this substance in your cup of joe by drinking filtered coffee only.
Not only will regular exercise in the morning help toward lowering your cholesterol, it will also give you more energy to start your day with. You should include at least 30 minutes of moderate intensity exercise into your day. If 30 minutes in the morning seems like too much, just start with 5 or 10 minutes and work your way up. Or spread the 30 minutes throughout your day.
Finally, help lower your stress levels by incorporating meditation into your morning routine. Start with a few minutes and slowing increase the amount of time to 15-20 minutes. Why? Meditation helps reduce stress, which means there’s less cortisol acting as free radicals and destroying cells in the body. When cells are destroyed, they need cholesterol to patch up the damage.
We’d like to announce our brand new full testing facility in our Southwest Valley Office.
It is located at the West Gateway 101
9520 W. Palm Lane Suite #150 Phoenix AZ 85307
Create your cholesterol-lowering action plan with a doctor today. Call 623-876-8816.