Over 1/4 of Irish adults experience high cholesterol, as well as high blood pressure. But can high cholesterol be managed through diet and lifestyle changes? This week, we're delving into the heart of the matter – quite literally – as we explore five simple yet powerful ways to manage cholesterol levels. So, grab a tea and let's embark on this heart-healthy journey together!
1. Fiber-Rich Diets:
Picture this: a plate filled with colourful fruits, vegetables, whole grains, and beans legumes. That's the heart of a fibre-rich diet! Research, such as the study by Brown et al. (2019)1, consistently shows that increasing dietary fibre can help lower LDL (the "bad" cholesterol) levels. So, swap refined grains for whole grains and savour the natural goodness of fibre to give your heart the love it deserves.
2. Embrace the Mediterranean Way
The Mediterranean diet isn't just a trend; it's a lifestyle that's been proven to benefit heart health. Packed with fruits, veggies, olive oil, nuts, and fish, this diet has been linked to lower cholesterol levels. Dive into the research conducted by Estruch et al. (2018), which found that participants following a Mediterranean diet experienced a significant reduction in cardiovascular events.
3. Get Moving:
Your heart loves a good workout! Regular physical activity not only boosts your mood but also helps manage cholesterol levels. The American Heart Association recommends at least 150 minutes of moderate-intensity exercise per week3. Lace up those runners and let's get that heart pumping!
4. Omega-3s:
Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds, and walnuts, are like superheroes for your heart. Studies, such as the research conducted by Mozaffarian et al. (2017)4, highlight the cardiovascular benefits of omega-3s, including lowering triglycerides and reducing the risk of heart disease. So, make friends with these healthy fats for a heart-boosting bonus!
5. Stress Less, Live More
Ah, stress – the silent contributor to cholesterol woes. Research by Rozanski et al. (2020)5 underscores the importance of stress management in heart health. Whether it's through meditation, yoga, or simply taking moments for yourself, finding your stress-relief groove is key to maintaining a happy heart.
In the symphony of wellness, your heart plays a central role. By embracing fiber-rich diets, adopting the Mediterranean way, staying active, incorporating omega-3s, and managing stress, you're not just managing cholesterol; you're nurturing a heart that beats with vitality and joy.
As always, consult with your healthcare provider before making significant lifestyle changes. Here's to your heart's well-deserved love and care!
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Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (2019). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American Journal of Clinical Nutrition, 110(2), 265-275. ↩
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Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., ... & Martínez-González, M. A. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. New England Journal of Medicine, 378(25), e34. ↩
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American Heart Association. (2018). Recommendations for Physical Activity in Adults and Kids. ↩
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Mozaffarian, D., Wu, J. H. Y., & De Goede, J. (2017). Fish, omega-3 fatty acids, and cardiovascular disease. Circulation, 135(24), 2759-2771. ↩
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Rozanski, A., Bavishi, C., Kubzansky, L. D., & Cohen, R. (2020). Association of optimism with cardiovascular events and all-cause mortality: a systematic review and meta-analysis. JAMA Network Open, 3(1), e1912200. ↩
