4 Tips to Control Cholesterol in Menopause

Cholesterol is a body fat made by the liver, and is also found in some foods. High cholesterol foods include red meat, dairy, eggs, sausage, bacon, butter, cheese, and pastries.

Factors that influence cholesterol include age, heredity, gender, diet, weight, and stress. A healthy cholesterol level should be under 200mg/dl.

Complications of high cholesterol may include heart attack, stroke, chest pain, high blood pressure, and chronic kidney disease.

Here are 4 tips to control cholesterol in menopause:

Daily Exercise

Aim for 30 minutes a day.  Any kind of exercise will do so feel free to change it up. Walk, dance, rollerblade, shadowbox, bicycle, or play tennis.

Eat More Chicken/Fish

Chicken and fish contain less saturated fat than red meat, and there are so many ways to cook them. Baked chicken can be brushed with barbecue sauce, or use a slow cooker and shred for sandwiches or fajitas.

Fish is rich in Omega-3 fatty acids, and is so good in fish tacos. Shred some lettuce, cut up some tomatoes, and add your favorite dressing. If you’re in a hurry, pan fry in olive oil.

Maintain a Healthy Weight

Maintaining a healthy weight is often harder than losing it. One thing that helps me is keeping low-calorie snacks on hand.  Eating fresh fruit, string cheese, or veggies keeps me full until the next meal.

Portion control plates are another good weight loss tool. There are 4 sections for protein, veggies, grains, and fruit, that show you exactly how much you should eat.

Reduce Stress

When you’re feeling stressed, take a 5-minute break and take some deep breaths. Deep breathing lowers your heart rate and blood pressure. Treat yourself to a relaxing massage. It not only feels good, but it also relaxes the tissues, which increases the flow of blood and oxygen.

 

 

 

 

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