Ugh, between lab work scaring the bajesus out of me, doctors saying, “You need to reduce your stress,” and lower than ideal Vitamin D levels from spending waaaay more hours indoors than in my earlier life chapters, there are days I look in the mirror and say, “WTH is going on?”
Lately, I’ve been researching ways to naturally support healthier cholesterol levels, and one thing that keeps coming up is FIBER—especially soluble fiber—along with healthy, unsaturated fats.
Long story short:
Eating foods like nuts, seeds, apples, carrots, avocado, beans, oats, and other fiber-rich foods can help your body in several ways.
Cholesterol: When you think of cholesterol, visualize the image of that cute “heart shape” ❤️. As you think about your heart, remember how too much bad cholesterol can have you staring at a lot of doctors or staring at the pearly gates.
Soluble fiber helps carry bile acids out of the body. Your liver then has to use cholesterol to make more bile, which helps remove LDL (“bad” cholesterol) from the bloodstream over time.
Energy after meals: Fiber, healthy fats, and protein can slow digestion and the absorption of carbohydrates. That can help produce a steadier rise and fall in blood sugar instead of a rapid spike and drop that may contribute to feeling tired or groggy after some meals.
Feeling full: Fiber plus healthy fats and protein can also help you stay satisfied longer, which may reduce snacking and cravings later. That can also mean eating less and having less of the dreaded ‘itis’ after meals.
You know that “itis” feeling.
And no “itis” means we have energy after we eat.
So I’ve started experimenting with having a small portion of unsalted nuts and seeds with a fiber-rich fruit or vegetable before or with a meal. Let me make something clear before I keep blabbing on.
I’m not doing this as a “detox” or a miracle cure, but as one small habit that may support better cholesterol levels, digestion, fullness, and steadier energy.
I have a habit of burning both ends of my candle, and it takes me weeks or longer to recover and bounce back. That was okay, sort of, in my thirties. Now in my fifties, that’s just a roadmap to a dirt nap.
I’ve been saying since my twenties that I want to live to be in my 100s, looking and feeling good, fierce, and super fine. Back in the day, I even said, “I want to be on the cover of Jet Magazine, celebrating more than a century of life.” Well, none of that is possible if I’m not properly taking care of my mind and body.
Who wants to be a centenarian but looking like the Crypt Keeper?
So, I’m trying to do better while I have the chance to create healthy habits by choice, not just to survive.
If you have questions about food selections or anything else, let me briefly share what I’ve come across. You don’t have to buy anything fancy. Think:
- Walnuts or almonds
- Pumpkin or sunflower seeds
- Apples
- Carrots
- Avocado
- Beans or lentils
- Oatmeal
The biggest lesson I’m learning: What we pair with our food matters. Small changes made consistently can add up.
And if your cholesterol is high, food is only one part of the picture. Know your numbers and talk with your doctor about what they mean for you. You might need to get a nutritionist. Your doctor knows what they’ve been trained to do, but they’re not a one-stop shop.
I also know that yes, there’s biology and anatomy basics, but there’s also the reality that not everyone’s body responds to internal and external stressors the same. There’s no one-size-fits-all approach.
Don’t let the social media posts and ads fool you and take a chunk of your hard-earned money.
Sending love and warm wishes!
~Natasha
Natasha 