Lower Your Genetically High Cholesterol – The Dreaded Exercise and The Smaller Plate

Following a Mediterranean style diet, increasing my plant sterols, increasing my Omega-3s and eliminating hydrogenated fats. For me those were the easy steps to reducing my cholesterol level. The hardest part – the dreaded exercise.

Background: Many of us find that following the standard prescription (lose weight, eat less fat, eat less meat, eat more vegetables, exercise, statin drugs) still doesn’t result in a lower cholesterol level. Why? It’s genetics. Tired of the statin side-effects roller coaster, three years ago I decided to take matters into my own hands and lower my genetically high cholesterol levels on my own.

It’s not that I am a sloth, but I just don’t like exercise. Sports have never appealed to me, jogging just seems like self abuse (have you ever seen a jogger who looked like they were enjoying it?), and walking just for the sake of walking seems like such a waste of time. I do love to swim, but I won’t be joining a gym anytime soon and I am not into cold water.  So I choose to be “active” instead of exercise. It’s a different mind-set, but one that lets me get moving – which does help lower my LDL. So I walk to to the store to run errands. Or I park at the end of the parking lot. Being 50 and forgetful means that I run up and down stairs a million times a day, because I forgot what I went downstairs to get! The first signs of spring coax me outside to work in the garden and every little bit helps.

The final step in my self-designed plan to lower my cholesterol without statins is to eat less. Although I am not overweight according to charts, BMI, etc, like most people I have added some “softness” over the years. But we are not all alike. My body wants to weigh less. So I try to eat more mindfully and reduce the amount of food I ingest. I lost a few pounds and my LDL went down.

I wish I could say that following these steps lowered my cholesterol and now I don’t have to worry, but that isn’t true. Winter is a tough time for me, and last fall my cholesterol jumped from 209 to 253. So I buckled down, followed my own advice again, and reduced it 25 points in December (not the easiest month) alone.

If you, like me, have a genetically high cholesterol level you may want to follow my plan and see if it works for you. I would never advise anyone to stop taking their medication unless approved by the doctor. But once you follow these steps you and your doctor may find that you need less medication, and that is always good. The steps again are:

  • Eat the Mediterranean Way
  • Increase Plant Sterols
  • Increase Omega-3 Fatty Acids
  • Eliminate all Hydrogenated and Partially Hydrogenated Fats
  • Move Your Body
  • Eat Less

Good luck! Let me know what you think of this plan, and how well it works for you.

Related Posts Plugin for WordPress, Blogger...

About the Author

Renee Pottle, an author and heart-healthy educator, loves to explore and write about the Mediterranean Diet. She blogs at SeedToPantry.com and HestiasKitchen.com.

Comments (1)

Trackback URL | Comments RSS Feed

  1. Nancy Leary says:

    Fantastic post, and good for you, Renee! A great snack for you to investigate are gourmet wellness bars from Kardea Nutrition. Kardea’s founder, like you, had family history of high cholesterol. When his own soared, he took put his career in the food industry to work to create great-tasting and heart-healthy foods. Kardea bars are nutrient-packed; each 150 calorie bar contains 7g of fiber and protein, plus 1g of heart-healthy plant sterols. They’re vegan, kosher, low sodium, and really tasty. They are available at health food stores and online at http://Shop.KardeaNutrition.com

%d bloggers like this: