Top tips for healthy cholesterol management

Diet plays a huge role in informing the rest of our body’s health and functioning. In particular, our diet is a significant factor in our cardiovascular health. Read on to find out more about this connection and how to help support healthy cholesterol and cardiovascular system health.

Fats are known as lipids, and they play a multifaceted role in the body, impacting various functions. Lipids, such as cholesterol or triglycerides, are absorbed from the intestines and carried throughout the body via lipoproteins for energy production, steroid (hormone) synthesis, or bile acid formation (essential for digestive processes). Major contributors to these pathways are cholesterol, low-density lipoprotein (LDL) cholesterol, triglycerides, and high-density lipoprotein (HDL).

• LDL cholesterol is often considered “bad” cholesterol because it can form plaque and reduce blood flow.
• HDL cholesterol is often thought of as the “good” cholesterol because it can help remove LDL from the blood.
• Triglycerides are stored in fat cells and released as energy when needed. High triglycerides can also contribute to plaque formation and inflammation in the arteries.

Underlying driving factors can arise from a combination of primary and secondary influences that impact healthy lipid metabolism and cardiovascular function.

• Primary: familial history and genetics
• Secondary: lifestyle factors or other conditions that alter the levels of fats in the blood. It is generally considered reversible or modifiable by addressing the underlying cause. These include physical inactivity, unhealthy diet high in processed foods and sugar, excess weight gain, poor blood sugar control, underactive thyroid and more.
• Others: The epidemiology of altered blood fat levels reveals gender differences, as women tend to have higher HDL cholesterol and lower LDL cholesterol than men, but this advantage diminishes after menopause.

Today, lets focus on the role diet plays. Saturated fats come from red and processed meats, butter and baked foods and pastries. They are absorbed by the gut and then go into the blood stream, increasing circulating triglycerides and reducing HDL cholesterol.

Omega-3 fatty acids

Although it seems strange to add fats to the diet, particular types are incredibly helpful! In particular, omega-3 fatty acids found in fatty fish (salmon, mackerel, anchovies, sardines or herring) help to support healthy blood triglycerides.

A meta-analysis of prospective cohort studies found that both fish and omega-3 intake are positively associated with s cardiovascular health[1]. They concluded that 20g of fish intake or 80mg of omega-3 intake per day was associated with a positive benefit. This would equate to 1 tin of sardines at lunch and a steak of grilled salmon at dinners.

The Mediterranean diet

This diet is often misunderstood as simply adding olive oil to meals or eating endless pasta and bread, but it’s a balanced, plant-dominated way of eating. It limits red meat to about once a week, with fish, legumes and nuts as the main protein sources. While it’s not low-fat, the fats come mostly from healthy unsaturated sources like olive oil, nuts and fish. Importantly, it’s also a lifestyle, emphasising shared meals, regular activity and a mindful approach to eating.

Herbs for cholesterol health

Herbs of Gold Bergamot Cholesterol Care may also be beneficial. Bergamot Cholesterol Care has been formulated with Bergamot, which contains a unique composition of citrus flavonoids to help support healthy cholesterol and cardiovascular system health.

In conclusion, diet plays a huge role in cardiovascular health, particular food choices can be harmful, while others beneficial. If you are looking at ways to support your cholesterol and heart health, consider adopting a Mediterranean diet, rich in omega-3 fats. And, when looking for extra support, consider Herbs of Gold Bergamot Cholesterol Care. 

Always read the label and follow the directions for use.