Maintaining a Healthy Cholesterol Level
Three Types of Cholesterol
LDL – Lousy or Bad, generally needs to be under 130
HDL – Happy or Good
Triglycerides- fat in the blood stream. Foods to avoid when watching your triglycerides are Sugars and sweets, carbohydrates, and alcohol.
Bad cholesterol can lead to heart disease.
Foods to avoid to maintain Healthy Cholesterol
Sugars-stimulate liver to produce more cholesterol and turn on inflammation
alcohol- also stimulates the liver to produce more cholesterol
Hydrogenated Fats- in processed foods and baked goods.
Caffeine- too much caffeine can elevate cholesterol levels. Stick to two glasses of coffee or tea a day.
conventional meats – non grass fed and non organic meats have high levels of trans fats.
Good Foods to help Maintain Healthy Cholesterol
Omega 3- found in wild caught fish, avocados, healthy nuts, coconut oil and supplements
High Soluble Fiber- flax seed, lagoons (black beans, chick peas, lentils), whole grain gluten free oats, fruits and vegetables.
Garlic and onions- contain sulfur that help clean the blood vessels. Fresh onions and garlic is better.
Turmeric- helps with inflammation. Ground or powdered can easily be added to your smoothie or on your eggs!
Supplements and oils that Help Maintain Healthy Cholesterol
Multivitamin- Long Life Vitality Pack from doTERRA is a great option.
Essential oils- Lavender to relax, frankincense and or Lemongrass for inflammation, Marjoram and or Cypress for circulation, Metabolic blend cleanses the liver.
Some blends that you can either drink or put into a veggie capsule-
-3 drops lemongrass alone
-3 drops lemongrass and 3 drops frankincense
3 drops lemongrass and 2 drops Marjoram
Common food swaps for helping Maintain a healthy cholesterol
Try not to fry your foods, baking and grilling are the best option
Swap out may for Greek yogurt
Add ground flax seed in your baked goods such as pancakes or muffins
Try and avoid dairy but if you want to eat dairy, eat the sharp cheeses so you don’t use as much cheese
Eat fresh fruit as opposed to a canned or cupped fruit that are soaked in syrup and sugar.
Do not use the packets of oatmeal, simply make your own with natural sweeteners like honey or pure maple syrup