{"id":7772,"date":"2019-05-15T20:12:46","date_gmt":"2019-05-16T03:12:46","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7772"},"modified":"2019-05-15T20:12:48","modified_gmt":"2019-05-16T03:12:48","slug":"high-cholesterol-heres-what-you-need-to-know","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/nutrition\/high-cholesterol-heres-what-you-need-to-know\/","title":{"rendered":"High Cholesterol?  Here&#8217;s What You Need to Know!"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"683\"  height=\"1024\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\"wp-image-7773 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 683px) 100vw, 683px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/05\/robina-weermeijer-716248-unsplash-683x1024.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-683x1024.jpg 683w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-768x1152.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-800x1200.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-73x109.jpg 73w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-620x930.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash-850x1275.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162434\/robina-weermeijer-716248-unsplash.jpg 1000w\" ><\/figure>\n\n\n\n<p>High Cholesterol raises the risk of heart disease and stroke. Statistics\nshow over 102 million American adults (over 20 years in age) have total\ncholesterol at or above 200 mg\/dL and of these 35 million plus are above 240\nmg\/dL which puts them at high risk for heart disease and stroke. Unfortunately\nthere are no symptoms (until it\u2019s too late) so knowing if you have it is only\nfound out through a blood test. That being said, exercise and eating \u201cright\u201d\nare great natural ways to prevent high cholesterol. <\/p>\n\n\n\n<p>Foods that can help lower cholesterol include:<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img  loading=\"lazy\"  decoding=\"async\"  width=\"683\"  height=\"1024\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  class=\"wp-image-7774 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 683px) 100vw, 683px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/05\/monika-grabkowska-591806-unsplash-683x1024.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-683x1024.jpg 683w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-200x300.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-768x1152.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-380x570.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-800x1200.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-80x120.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-53x80.jpg 53w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-73x109.jpg 73w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-620x930.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash-850x1275.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/05\/24162440\/monika-grabkowska-591806-unsplash.jpg 1000w\" ><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Oats- Oat are high in soluble fiber which\n     lowers cholesterol and reduces low-density\n     lipoprotein (LDL), the \u201cbad\u201d cholesterol. Have a \u00bd-\u00be cup of oatmeal a day\n     cooked or mix them in water and let them sit overnight. Due to their high\n     level of soluble fiber, oats help you stay full longer than most cereals,\n     breads and granola you may turn to for breakfast. <\/li><li>Garlic-Research has shown that garlic can help\n     lower cholesterol and blood pressure as well as help fight the collection\n     of cholesterol in the arteries. Add it to your spaghetti, pizza sauce, and\n     saut\u00e9 veggies, cook up some stir-fry and add it, all these are easy ways\n     to add garlic and work on lowering your cholesterol. <\/li><li>Nuts -Raw nuts are a great snack for heart\n     health, even though they are high in fat and calories. Research has shown\n     the heart health benefits of nuts for the FDA to allow a claim that nuts may\n     help lower the risk of heart disease. The nuts that qualify for the claim\n     are almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts,\n     and walnuts. <\/li><li>Beans-Beans are great source of soluble fiber\n     (which helps lower cholesterol) and a good source of protein. Beans are\n     low in fat and contain no sugar. Some beans are high in antioxidants as\n     well. This means they can offer protection to heart health beyond their\n     benefits for cholesterol. Pinto, black and small red beans are great high\n     antioxidant choices.<\/li><\/ul>\n\n\n\n<p>Exercising for 45-60 minutes daily will help lower your\ncholesterol as well. You don\u2019t have to do anything too crazy, but being\nphysically active will help strengthen your heart and help keep body fat levels\nin check. A higher level of body fat and fat that\u2019s stored in your midsection\n(visceral fat) both increases your chance of high cholesterol and several other\ndiseases. Going for a brisk walk, jog, lifting weight 2-3 x\u2019s a week and\ngrabbing a Yoga or Pilates class are great ways to keep your fitness fresh,\nwork on your cardio, strength and flexibility while reducing your chance of\nhigh cholesterol. <\/p>\n\n\n\n<ul class=\"wp-block-gallery columns-1 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><li class=\"blocks-gallery-item\"><figure><img  loading=\"lazy\"  decoding=\"async\"  width=\"720\"  height=\"540\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  data-id=\"7504\"  data-link=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/workout\/fit-moms-can-be-the-best-moms\/attachment\/40075_129460050431998_6545093_n\/\"  class=\"wp-image-7504 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 720px) 100vw, 720px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2018\/12\/40075_129460050431998_6545093_n.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n.jpg 720w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-300x225.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-200x150.jpg 200w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-260x195.jpg 260w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-380x285.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-80x60.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-620x465.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2018\/12\/24162027\/40075_129460050431998_6545093_n-83x63.jpg 83w\" ><\/figure><\/li><\/ul>\n\n\n\n<p>Start with adding at least one of the food items above and\nif you\u2019re not working out, start exercising at least 3 x\u2019s a week and lower\nyour cholesterol today! &nbsp;&nbsp;<\/p>\n\n\n\n<p>Scott\nKeppel is the owner of&nbsp;<a href=\"http:\/\/www.scottstrainingsystems.com\/\">Scott\u2019s\nTraining Systems<\/a>, a\nworld-class coaching facility in Chandler, Arizona. He is a nationally\ncertified trainer through NASM and ISSA. His mission is to empower women of all\nages and fitness levels. For more information head to&nbsp;<a href=\"http:\/\/www.scottstrainingsystems.com\/\">scottstrainingsystems.com<\/a>&nbsp;or check him out on Instagram at\n@stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"High Cholesterol raises the risk of heart disease and stroke. Statistics show over 102 million American adults (over&hellip;\n","protected":false},"author":22,"featured_media":7773,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[64,63],"tags":[837,861,428,483,803,715,716],"class_list":{"0":"post-7772","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"category-workout","9":"tag-breakfast","10":"tag-fiber","11":"tag-fitness-coach","12":"tag-health-and-wellness","13":"tag-heart-disease","14":"tag-scott-keppel","15":"tag-scotts-training-systems","16":"cs-entry","17":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>High Cholesterol? 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