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Updated: Aug 10, 2018

Cholesterol is a waxy substance. It’s not inherently “bad.” In fact, your body needs it to build cells. But too much cholesterol can pose a problem. Cholesterol comes from two sources. Your liver makes all the cholesterol you need. The remainder of the cholesterol in your body comes from foods derived from animals. For example, meat, poultry and full-fat dairy products all contain cholesterol, called dietary cholesterol.Those same foods are high in saturated and trans fats. Those fats cause your liver to make more cholesterol than it otherwise would. For some people, this added production means they go from a normal cholesterol level to one that’s unhealthy.

Lifestyle Recommendations:

• Stay active in order to maintain ideal weight and body composition; participate in a regular balanced exercise program that includes wearing a pedometer or Fitbit for collecting steps and ensuring more movement. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week). • Deal with and reduce stress in healthy ways. • Reduce or eliminate alcohol; quit smoking. • Comprehensively assess the circulatory system with a test like an advanced lipid panel; also check thyroid, blood sugar, and hormonal levels.

Dietary Tips and Caveats:

• Limit starchy foods like potatoes, pasta, bread, crackers and rice; avoid simple sugars and sugary drinks and sodas. • Incorporate heart-healthy, anti-inflammatory snacks like blueberries, pomegranate seeds, avocados, walnuts, and pistachios. • Avoid hydrogenated vegetable oils, trans fats and fried foods. • Cook with coconut and avocado oils; add olive oil to cooked foods and raw vegetables. • Choose organic produce and organic, antibiotic-free, hormone-free, grass-fed dairy and animal products. • Eat freshly ground flax seeds or chia seeds to incorporate more fiber into the diet; eat the skin of fruits and vegetables • Consume adequate amounts of antioxidants and flavonoids which can be obtained daily through 5-9 servings of organic vegetables/fruit. If unable to consume the recommended servings of vegetables/fruit • Eat garlic often

How Chiropractic Care Can Help:

Chiropractors manage aspects that negatively affect health, and that includes cholesterol management. Dietary approaches include, not only guidance in eating the right foods, but also in recommending specific nutrients that can lower cholesterol.

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