Last Updated on May 31, 2020 by Ellen Christian
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In honor of Women’s Health Week, I am partnering with Kowa Pharmaceuticals America, Inc. and Take Cholesterol to Heart to share tips on how to help manage your cholesterol. All opinions and content are my own. I am not a medical professional and am not qualified to give medical advice. Please talk with your doctor about your individual medical situation.
My husband and I are cautious of our cholesterol levels and are always looking for ways to be more mindful of our heart health. There are several different ways to help reduce your risk of high cholesterol, but the two most common ways are through diet and exercise.
Cholesterol Management Tips
Having unmanaged high cholesterol can increase your risk of heart disease and heart attacks. But not to worry! If you’re looking to make heart-healthy lifestyle choices, these tips below will give you an idea of what a heart-healthy diet can include. Scroll to the end for my Instant Pot chicken chili recipe.
Reduce saturated fats
Saturated fats are found in red meat and full-fat dairy products. When possible, substitute skinless chicken breast as a replacement for beef. We love chili, and by using a skinless chicken breast, we have lowered the saturated fat.
Instead of frying your food, try boiling, grilling, roasting, or poaching. Try to use an Instant Pot, like in this recipe, or a slow cooker, like in my chicken artichoke soup recipe.
Eliminate trans fats
Trans fats are often found in store-bought pastries and baked goods, so I try not to eat too many! This is one of the easiest tips you can follow by simply eliminating processed grains from your diet.
Add Omega-3 fatty acids
Eat foods that are high in Omega-3 fatty acids like salmon, mackerel, herring, walnuts, and flaxseeds.
Increase soluble fiber
Beans are a great source of soluble fiber, so dishes like this chicken chili are a wonderful choice. Thankfully, my husband loves Mexican food so this is an easy meal for even the busiest day.
Easy Tips to Manage Cholesterol
- Reduce saturated fats
- Eliminate trans fats
- Add Omega-3 fatty acids
- Increase soluble fiber
- Eat fewer added sugars
- Move more every day (AHA recommends 40 minutes of moderate to vigorous-intensity exercise 3 to 4 times a week, but remember to ease into exercise if it’s not part of your regular routine)
- Manage your stress
- Speak to your doctor about your cholesterol
If your cholesterol is normal, following these tips can help you keep it that way. If you have high cholesterol, these tips can help you better manage your levels. Either way, it’s important to speak to your doctor about your heart health and get your cholesterol checked regularly. You should do this at least every 4-6 years for adults over the age of 20, according to the American Heart Association (AHA).
If you have high cholesterol, work with your doctor to ensure you’re on a management plan that fits your unique needs.
To learn more about healthy, cholesterol-friendly lifestyle choices go to TakeCholesteroltoHeart.com
- Ground beef Instant Pot chili
- Steak and black bean chili
- Easy chili in the crockpot
- White chicken chili
- Hunting cabin chili
- 1 can red kidney beans (15 ounces)
- 1 cup of reduced-sodium chicken broth or bone broth
- 2 cups of frozen corn
- 1 large chicken breast - skinless
- 1 can of diced tomatoes (no sodium) 15 ounces
- seasonings - pepper, onion flakes, chili powder
- Put everything but the chicken into the Instant Pot.
- Place the boneless, skinless breast in the center of the ingredients.
- Seal Instant Pot
- Cook for 15 minutes on high.
- Allow to vent naturally for 15 minutes.
- Remove the chicken and shred it.
- Return it to the Instant Pot and mix.
You can add an extra can of beans to extend this recipe further.
Amount Per Serving: Calories: 143Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 17mgSodium: 205mgCarbohydrates: 22gFiber: 4gSugar: 3gProtein: 13g
Ellen is a busy mom of a 22-year-old son and 27-year-old daughter. She owns 5 blogs and is addicted to social media. She believes that it doesn’t have to be difficult to lead a healthy life. She shares simple healthy living tips to show busy women how to lead fulfilling lives. If you’d like to work together, email firstname.lastname@example.org to chat.