About 8 years ago, I had my blood work done and my doctor called me with the results.   My cholesterol was very low so he jokingly said, "Eat more cheese." Well, you don't have to tell me twice.  LOL.  So I often would make a fruit and cheese plate, grab a tiny bit of wine, and pretend I was in Europe.  I am all about La Dolce Vita!  

Cut to 5 years later and my cholesterol was up 50 points. Some of that is probably age-related, but I knew that I had bought into the higher fat trend and had lowered my cardiovascular exercise.  Why am I telling you this?  Because even lifetime health and fitness experts can get a bit off track with whatever input comes our way.  It was subtle, but it did create a negative change.

High cholesterol increases your risk of heart disease and heart attacks. Most women don't realize that heart disease is the number 1 killer post-menopause.  Fortunately, we have small lifestyle changes that can make a difference.  

Please pay attention to what you consume on a regular basis as it really does make a difference to your overall health and well-being.  

• Be mindful to reduce saturated fats. Saturated fats are found primarily in red meat and full-fat dairy products.   Decreasing your consumption of saturated fats can reduce your low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol.  I have a saying that I always try to get at least 5 servings of veggies a day.  When I think about adding veggies to my diet, I decrease consuming non-nutritious foods easier.  Maybe that will work for you as well.  
• Eliminate trans fats. Trans fats are the devil in my book.  They are sneaky because they are hidden in foods that we find delicious like cookies and crackers.  They may be listed on food labels as "partially hydrogenated vegetable oil,"  The Food and Drug Administration has banned the use of partially hydrogenated vegetable oils by Jan. 1, 2021.  This is great news!
• Eat foods rich in omega-3 fatty acids. Omega-3 fatty acids don't affect LDL cholesterol but they have other heart-healthy benefits like reducing blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flaxseeds.  You can sprinkle the flaxseeds on your salad or put in your morning protein shakes.  That is the only way that I remember to eat them.  
• Increase soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. I always have an image of fiber sweeping everything clean.  And who doesn't appreciate a good bowel movement?  Yes, I went there.  :)
•  Oatmeal and other whole grains are fantastic sources of fiber as well as legumes, beans, 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. Early studies have shown that whey protein given as a supplement lowers both LDL cholesterol and total cholesterol as well as blood pressure.  (This is according to Mayo Clinic. I use Arbonne Pea protein for my morning shake but will have some whey protein if I run out). In my online research, I read that Soy protein will help with cholesterol and may help menopausal women.  I have yet to try.

Yes, I sound like a broken record, but it was a top 40 hit!  Not that funny but I am trying.
 

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. 

I always suggest a walk if you can do it.  It clears the mind, has loads of health benefits, and can be done anywhere.  I listen to podcasts, books, or music so that I learn as I walk.  If I am lucky, my son joins me and then we get to have wonderful uninterrupted conversations.  

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.

I am so anti-smoking that I never even think to mention it anymore.  However, cigarettes are still being sold and I saw way too many young adults smoking in Europe.  It makes you stink people!  You smell of smoke, lungs get black, teeth get yellow, pocketbook gets much lighter, (8 bucks a pack) and will harm those around you.  Of course, quitting smoking improves your HDL cholesterol level. The good news is that 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
• If you need to be scared straight, take a look at lifetime smokers.  They may be on oxygen, have COPD, their skin is wrinkled, and they get winded easily. Not to mention, throat, tongue, lung, and other cancers

Carrying even a few extra pounds contributes to high cholesterol. Small changes add up. If you drink sugary beverages, switch to water. I add some lemon or cucumber to flavor it a bit.  Snack on air-popped popcorn, fresh fruit, or a handful of almonds and not the processed cookies in the cupboard.  Why don't you just get rid of the cookies in the cupboard and get a nice high fiber/low sugar snack instead?  

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. If you can't walk outside,  put on one of my videos available on Youtube!  

The 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.  I rarely drink except for when I am creating a mood and I told you what that did for me.  It really isn't great for the menopausal belly, either.  

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure, and strokes.  

If you must have a glass of wine, make it a spritzer.  If you need help stopping, consider AA. If you are masking depression or need therapy, please get some.  Yes, I am going deep but there are always layers of wellness.  

My book, Inner Visions for the Outer You available on Amazon dives into the emotional and spiritual side of wellness.  I truly believe that fitness is not just about muscle tone and fitting into jeans. 

I hope you realize how much power you have in your own hands to become a healthier version of yourself.  Find ways to laugh, love, and enjoy your day and put down the hamburger, french fries, and diet coke.  You are worth it!  

Please reach out to me if you have questions or need guidance.  My mission has always been to share what I know and be a healer to the best of my ability.   

Yours in health and wellness,  Jamie. xo

Reference, The Mayo Clinic