Let’s Get Those Lipids Lowered

As of 2021, the CDC reports that almost 100 million Americans over 20 years of age have elevated cholesterol. Risk for heart disease and stroke are raised when you have high cholesterol, specifically LDL, or low density lipoprotein, which then elevates the total cholesterol above 200 mg/dL. Lifestyle change, in the form of diet and exercise, help lower cholesterol, and specific recommendations in the form of the Portfolio Diet have been studied for their impact.

What is the Portfolio Diet? Certain foods have been observed to have an impact on lowering cholesterol, and the diet focuses on eating these foods, in specific amounts, daily. In a broader sense, it is focused on an overall heart healthy, plant based way of eating. Nuts, plant based protein from soy and beans, soluble fiber and plant sterols are then “prescribed” in specific amounts that have been studied to improve cholesterol numbers.

To learn more about the Portfolio Diet and how to get the most out of cholesterol lowering foods, join us this month for a class looking at the science. We’ll look at recommendations, and discuss how to put them into practice. You can start now by adding in a handful of nuts to your day. Consider trading out another, less healthy snack, like chips, crackers or cookies, for a handful of low sodium or unsalted nuts like almonds, pecans, or walnuts. If you don’t enjoy nuts on their own, sprinkle them onto morning oatmeal or yogurt, and add them to salad at lunch or dinner. If you are allergic to nuts but can safely consume seeds, consider using chia seeds in their place. Here’s to lowering cholesterol in 2022!