If you have high cholesterol levels, somebody along the way has certainly told you that you have to “change your lifestyle”. That is a very vague concept, and it often means much more that eating a salad every day. So to help you, here are a few guidelines on how to improve your daily lifestyle:
Hand Me a Portion:
One of the biggest problems in our eating habits is the fact that we dish up too much food – and then eat it all! Weighing your food can become nuisance, especially when you’re not at home. A simple way to manage your portion size is by using your hand. The rule of thumb is:
- Meat, fish, or chicken should fit into your palm.
- A serving of fresh fruit should be about the same size as your closed fist.
- Veggies or starch should be a cupped hand full.
Paint Your Plate Green:
Greens are your friend. Make sure that the biggest part of your meal is heart-healthy fruits and veggies. If you are not a big fan of fruit, raw veggies can make great snacks, for example, a pack of fresh sugar snap peas.
Let’s Go Fishing:
Fatty fish like salmon, tuna, and sardines are filled with good-for-the-heart omega-3 fatty acids. Make sure to eat it grilled and not fried, otherwise you might as well have had a burger! Oh – and order a side salad instead of fries.
Whole Grains, All the Way:
Whole grain cereal or oatmeal is a great way to start the day. It not only helps lower cholesterol, but also helps along bowel movement to keep you regular.
Nuts about Nuts:
Nuts make the best snack, as they are filled with fiber, folic acid, arginine, and Vitamin E which is good for increasing blood flow and decreasing cholesterol. Make sure that they are unsalted and not covered in chocolate!
This might seem sort of controversial since we are trying to avoid fat deposits in the arteries. That’s not how it works, though. Unsaturated fats are good for you, and actually help lower cholesterol and increase heart health. It is recommended that these fats make up about 30% of your calories in a day, and you can get them from things like butter, avocado, olive oil, and palm oil.
Good Carb, Bad Carb:
It is important to know that there are good carbs, and bad carbs out there. Make sure you stick to things like beans, brown rice, quinoa, and whole wheat. Steer clear of things like white bread, white potatoes, and pastries.
Move and Shake:
Exercise is of critical importance. As little as 30 minutes exercise per day can make a huge difference. It doesn’t matter if you hit the gym, take a walk on the beach, go surfing, go on a hike, or run around the dining room table – just to something active!
There are even ways to exercise without you realizing that you are exercising. Take up dance classes – the more fast-paced the dance style, the better. Do some gardening, all the bending down, digging, carrying around heavy things – that’s all part of your workout!
Eating Out Without Cheating Out:
Things often get tricky when you are eating at a restaurant and you’re not the one making the food. But you can still control what you put in your mouth. A few simple pointers are:
- Choose broiled, baked, steamed, or grilled foods – but stay away from fried.
- Order your sauces on the side.
- Only eat half of your portion, take the rest home for tomorrow’s lunch.
Stress a Bit Less:
It’s much easier said than done, but you have to find ways to decrease your stress levels. You can do this by practicing relaxation techniques, doing deep-breathing exercises, meditating, or simply by taking a bit of “me-time” a few times a week.
The Biggest Loser Is the Winner:
If you are carrying around even the slightest amount of extra weight, make a plan to shake it off. When you are already suffering from cholesterol, the last thing you need to worry about is being overweight and all the other issues it brings with it.
Managing your cholesterol is a lifelong process. Follow a healthy diet, exercise, and medication/or supplements. The Manna Cholesterol Support Supplement have all the natural ingredients to help lower the dangerous cholesterol and increase the good cholesterol, without any long term side effects.