Reduce your cholesterol
Healthy lifestyle choices are the key to naturally lower your cholesterol and prevent heart disease. Here are easy ways to reduce heart disease risk, adapted from the National Lipid Association's Nutrition Recommendations.
Drink healthy beverages
- Choose water over sugary drinks such as sodas and juices which make it hard to lose weight
- Drink coffee and unsweetened tea in moderation and limit alcohol
- Avoid full fat milk. Instead choose non-fat or 1% milk, or soy milk (with calcium)
Choose healthy fats
- Choose vegetable oils such as olive, safflower, corn and canola
- Eat nuts (especially almonds) as snacks, not processed foods
- Avocados have both healthy fats and soluble fiber
Choose whole fruit over juice
- Apples, apricots, mangoes, nectarines, peaches, oranges, pears, plums and strawberries have plenty of soluble fiber which can reduce cholesterol
Avoid unhealthy fats
- Eat less saturated fat by choosing lean meat and low-fat dairy. Avoid trans fats in processed foods.
- Replace butter and coconut oil with healthier fats such as olive, corn, canola and safflower oil
Eat soluble fiber
- Soluble fiber can reduce cholesterol
- Eat foods such as legumes, fruits, vegetables and whole grains
Eat plant sterols and stanols
- Plant sterols and stanols have been shown in over 100 studies to reduce cholesterol
- Choose foods such as vegetable oils, nuts, seeds, and grains, or use fortified foods or dietary supplements to get to 2 grams daily of plant sterols and stanols
- Increase your physical activity to manage your weight. Even small changes each day can make a difference
- Take the stairs instead of the elevator or go for a walk with a friend during lunch
Plan your meal
- Use a 9” plate to control your portions
- Fill 1/2 of your plate with non-starchy vegetables (with lots of colors), 1/4 with lean meat or plant protein and 1/4 with whole grains or starchy vegetables
*According to the U.S. Food and Drug Administration (FDA): Products containing at least 400mg of plant sterols per serving, eaten twice a day with meals for a daily intake of at least 800mg as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving of our product supplies 466mg of plant sterols for a daily intake of 932mg.
Individual results may vary. Supplementation with plant sterol esters typically reduces cholesterol by 5-15% within several weeks. Adding other lifestyle changes, including a heart healthy diet, can reduce cholesterol by up to 30%. Repeat lipid testing is recommended.