If you’re aiming for improved fitness, energy levels, or overall well-being, proper nutrition is your secret weapon. Fueling your body with the right nutrients can make a huge difference in how you feel, perform, and age. Let’s dive into some simple strategies that can help optimize men’s health and wellness.
Embrace Whole Grains and Fiber
Men tend to fall short when it comes to fiber intake, and this can affect everything from digestion to heart health. The USDA recommends that men (up to age 50) aim for 38 grams of fiber per day. After 50, the target drops slightly to 30 grams daily.
Fiber helps maintain a healthy gut, stabilizes blood sugar, and lowers cholesterol. When possible, opt for whole grains like brown rice, quinoa, oats, and whole-wheat bread instead of refined grains like white rice and white bread. Beans and legumes are also excellent sources of fiber and offer a boost of plant-based protein, too. Filling half your plate with fruits and vegetables is another easy way to increase your fiber intake, but more on that next.
Try this: Incorporate ½ cup of cooked beans into meals to add approximately 6-8 grams of fiber and 7–9 grams of protein, all while keeping fat content low.
Load Up on Colorful Fruits and Veggies
When it comes to fruits and vegetables, the more colorful your plate, the better! A variety of colorful produce ensures that you’re getting a broad range of nutrients and antioxidants, which can help reduce the risk of chronic diseases and improve overall vitality. Aim for a mix of red, orange, yellow, green, blue, and purple fruits and vegetables to maximize your health benefits.
Make it a goal to fill half your plate with vegetables at lunch and dinner to boost micronutrient intake, support digestion, and enhance brain and heart health.
Go Red for Prostate Health
You’ve probably heard of Lycopene, right? It’s a powerful antioxidant that is connected with prostate health, and you can find it in tomatoes, red bell peppers, watermelon, grapefruit, guava, and papaya. Incorporating these red and pink fruits and veggies is a great choice for men, specifically.
Support Muscles and Metabolism
Protein for Strength and Health: What Men Need to Know
Protein is essential for muscle repair, growth, and overall body function, and it’s especially important for men who are active. Aim to include a source of lean protein with every meal, such as chicken, fish, turkey, eggs, beans, or tofu.
Snack Tip: If you’re strength training, refuel with a small protein-rich snack—like Greek yogurt or a protein smoothie—within 30–60 minutes post-workout to aid muscle recovery.
Be sure to balance protein intake with enough water, fiber, and whole foods. Prioritize quality sources, spread intake throughout the day, and pair with plants to support digestion and overall health.
Magnesium: Small Mineral, Big Impact
Hot Tip: In addition to protein, magnesium plays a big role in muscle function, blood sugar management, sleep quality, plus bone and brain health. Getting enough magnesium from food can lower blood pressure and diabetes risk. Luckily, magnesium is found in many foods. Some of the best sources include nuts and seeds, legumes, and whole grains.
Don’t Fear Fat: It’s Essential
Contrary to the low-fat trends of the 1990s would have you believe, fat is a vital part of a balanced diet. Healthy fats support heart health, hormone production, fertility, and brain function. They also help your body absorb key vitamins like A, D, E, and K.
Aim to include sources of healthy fats like avocado, olive oil, nuts, seeds, and fatty fish such as salmon or mackerel. Fatty fish and nuts are rich in Omega-3s—powerful fats that reduce inflammation, protect the heart, and improve male fertility.
Try this: Use olive oil or avocado oil when cooking. It’s an easy change that can shift the balance of healthy fats in your diet and have an impact on your health.
Hydration for Optimal Performance
Staying hydrated is an often overlooked piece of feeling great, performing your best, and supporting your health. Dehydration can lead to fatigue, headaches, and decreased concentration, so make it a habit to drink plenty of water throughout the day. The typical recommendation is to drink about 8-10 cups of water a day, but you might need more or less depending on your activity level and environment (temperature, humidity, altitude, and season). In general, water is the best way to stay hydrated, but if you are active and sweating a lot for hours in a very hot environment, you may be losing essential electrolytes like sodium and potassium, and rehydration may need to involve more than just plain water.
Tip (this one’s obvious!): Carry a water bottle with you to remind yourself to hydrate regularly. If plain water doesn’t excite you, try adding a splash of lemon or cucumber for a refreshing twist.
Hydration doesn’t only come from water! Liquids in soups or foods like watermelon and tomatoes are a great way to meet your hydration goals beyond the typical water bottle solution.
Stay healthy, stay strong, and fuel your body for success!
When it comes to men’s health, nutrition plays a crucial role in helping you live a longer, healthier life. By focusing on lean protein, healthy fats, whole grains, fruits, vegetables, and staying hydrated, you can fuel your body to perform at its best.
Other vitamins and minerals playan important role in your personalized health goals for your current season of life – our dietitians can help create a plan to incorporate these foods into your life to support your goals. With a little commitment and consistency, you’ll be on your way to wellness in no time!
Polycystic Ovarian Syndrome (PCOS) is a common but complex hormonal condition that affects women of reproductive age. It often shows up as irregular periods, weight struggles (especially around the middle), acne, or fertility challenges—but symptoms can vary widely.
With PCOS, your body has a harder time managing blood sugar, which can lead to increased belly fat, higher cholesterol, and a greater risk of type 2 diabetes and heart disease. PCOS doesn’t just affect physical health—it can also impact mental well-being, with higher rates of anxiety, depression, and disordered eating. Sleep issues and other conditions, like fatty liver disease or endometrial cancer, are also more common.
In this blog, we will share:
The Role of Insulin Resistance
The Best Diet for Managing PCOS
How to Build a PCOS-Friendly Plate
What Foods Make Your Symptoms Worse
Lifestyle Strategies for Managing PCOS
Movement Increases Insulin Sensitivity
Sleep and PCOS Symptoms
Stress and PCOS Symptoms
The Role of Insulin Resistance
One of the major drivers of PCOS symptoms is insulin resistance. Insulin is a hormone made by your pancreas that acts like a key, helping sugar (glucose) move from your bloodstream into your body’s cells where it can be used for energy. After you eat—especially foods with carbohydrates—your blood sugar rises, and insulin is released to help bring it back to a normal level. But in people with insulin resistance, the cells don’t respond properly to insulin’s signal. This forces the body to produce more and more insulin to get the job done.
Why is this so important when it comes to PCOS? High insulin levels can signal the ovaries to make more androgens (like testosterone), which can disrupt your menstrual cycle, make it harder to ovulate, and cause symptoms like acne, excess hair growth, and difficulty losing weight. Over time, it may also raise your risk for type 2 diabetes.
The good news is that insulin resistance can improve with targeted lifestyle changes. That’s where the Well Balanced method comes in—focusing on balanced meals (with protein, healthy fat, fiber, and colorful plants), joyful movement, sleep, and stress support. These simple steps can help your body respond better to insulin, reduce symptoms, and support hormone balance from the inside out. Let’s go over each one.
The Best Diet For Managing PCOS
A balanced, anti-inflammatory eating pattern—like the Well Balanced approach —remains one of the best strategies for managing PCOS. This eating style supports stable blood sugar, reduces insulin resistance, and promotes hormone balance.
Build a PCOS-Friendly Plate:
To follow a balanced, anti-inflammatory meal plan, think of each meal including the following:
½ plate of non-starchy vegetables, the more colors the better
ÂĽ plate of whole grains, starchy veggies (like quinoa or sweet potatoes), or whole/fresh fruit
ÂĽ plate of lean proteins (chicken, tofu, fish, beans)
+ healthy fats like avocado, olive oil, nuts, or seeds
Why it works? Using the Well Balanced plate to build a meal ensures you are getting the right proportions of macronutrients to fight cravings, support gut health, limit blood sugar spikes, and fight inflammation.
Focus on Foods That Fight Inflammation
Certain foods can help calm inflammation in the body and support hormone balance and metabolic health. Try to include:
Berries, leafy greens, broccoli, and bell peppers – these are rich in antioxidants and phytochemicals
Fatty fish like salmon, sardines, and mackerel – high in omega-3 fatty acids
Nuts and seeds like walnuts, flaxseeds, and chia seeds – healthy fats and antioxidants
Fermented foods like yogurt, kefir, sauerkraut, and kimchi – support gut health and as result can reduce inflammation throughout the body
Herbs and spices such as turmeric, ginger, and cinnamon have been shown to block inflammatory pathways and reduce the production of pro-inflammatory chemicals in the body.
What not to eat with PCOS
While we believe that restricting or eliminating food is not ideal, it’s hard to deny that reducing added sugars and ultra-processed foods can help you manage your PCOS. In the Well Balanced approach, we encourage you to be selective with your favorite sweet treats rather than avoid them altogether. Enjoying fun treats on occasion, without guilt or strict rules, and finding tasty, healthier alternatives will keep you from feeling deprived.
How refined sugars can make PCOS symptoms worse.
Understanding how foods high in refined sugars can make you feel worse, like triggering cravings, energy crashes, or mood swings, can help you make more informed and intentional choices.
Let’s say you enjoy a sweet treat, like a donut or soda. Here’s what happens in your body:
It quickly breaks down into glucose (sugar), which floods your bloodstream and causes a sharp spike in blood sugar.
In response, your pancreas releases insulin, which helps move glucose into your cells for energy.
But with insulin resistance, your cells don’t respond well to insulin’s signal. So the sugar stays in your blood, and your body produces even more insulin to try to fix the problem.
Since the glucose isn’t used efficiently, your body stores the excess as fat, often around your midsection. This can make insulin resistance worse.
On top of that, too much insulin can trigger higher androgen (male hormone) levels, which may lead to more acne, irregular periods, and stubborn weight gain.
If you want a personalized and more detailed nutrition plan based on your health, lifestyle, and goals, connect with our team at Well Balanced Nutrition to get started on a plan that truly works for you.
Lifestyle Strategies for Managing PCOS
Food is not the only thing that can affect insulin resistance, inflammation, and trigger more unwanted symptoms. Lifestyle behaviors and habits like movement, sleep, and stress management are also impactful tools to manage your PCOS symptoms.
Move More: Exercise Helps Your Cells Listen to Insulin
When you move your body, your muscles use glucose for energy, which helps lower blood sugar levels. Even more importantly, exercise makes your cells more sensitive to insulin, so your body doesn’t have to work as hard to keep blood sugar in check.
Here’s how movement helps:
Aerobic exercise (like walking, cycling, or swimming) improves how your body uses insulin during and after movement.
Strength training (like lifting weights or bodyweight exercises) builds muscle, and the more muscle, the better your body can store and use glucose efficiently.
Consistency matters more than intensity. You don’t need to go all-out every day—a brisk walk or dance session counts!
Prioritize Sleep: A Secret Weapon for Hormone Balance
Sleep isn’t just about rest—it plays a direct role in blood sugar regulation and hormone production. Poor or irregular sleep can increase insulin resistance, making PCOS symptoms worse.
Here’s what happens with poor sleep:
Your body becomes less sensitive to insulin, leading to higher blood sugar and insulin levels.
Appetite-regulating hormones (like leptin and ghrelin) get thrown off, increasing cravings, especially for sugary or high-carb foods.
Inflammation increases, which may worsen symptoms like acne and fatigue.
Tips for better sleep:
Aim for 7–9 hours of quality sleep each night.
Stick to a consistent sleep schedule—even on weekends.
Wind down with calming activities like reading, stretching, or a warm shower.
Reduce screen time an hour before bed to protect melatonin production.
Manage Stress: Cortisol and Insulin Resistance
Chronic stress raises levels of cortisol, your body’s main stress hormone. While cortisol is helpful in short bursts, prolonged stress keeps it elevated, and that’s a problem for insulin resistance.
When cortisol stays high:
It signals your liver to release more glucose into the bloodstream (a survival mechanism).
It makes your cells more resistant to insulin.
It encourages fat storage, especially around the midsection, which is linked to worse insulin resistance.
Stress reduction strategies we love:
Deep breathing or meditation—even just 5 minutes a day
Walking in nature or relaxing outside
Creative outlets like journaling, music, or art
Talking with a friend, coach, or therapist
Final Thoughts
There’s no quick fix for PCOS, but by making sustainable changes to how you eat, move, rest, and care for yourself, you can feel better in your body and mind. If you’d like a supportive partner to guide you through it all, our team at Well Balanced Nutrition is here to help. BOOK A FREE CLARITY CALL TO GET STARTED.
Have you been tempted to completely overhaul your pantry by tossing out all the processed foods and keeping only “good, clean foods”? You’re not alone. Maybe it’s the thought of spring cleaning, or perhaps it’s all the buzz about ultra-processed foods in the news that makes you want to clear things out.
Wait. Before you start tossing out every packaged item in your kitchen, hear us out. There’s a better way.
Rather than focusing on eliminating everything but fresh or “clean” foods, we want to guide you through a thoughtful process of curating your kitchen.
A successful pantry refresh doesn’t have to be about strict rules. A more sustainable approach involves carefully choosing what stays and what goes by examining which foods support your health and enjoyment.
Understanding Processed vs. Ultra-Processed Foods
Before we dive in, let’s clarify a few things. The terms “processed” and “ultra-processed” get thrown around a lot, but what do they really mean? Here’s a quick breakdown of how researchers define different levels of food processing:
Image Source: Crimarco, Anthony & Landry, Matthew & Gardner, Christopher. (2021). Ultra-processed Foods, Weight Gain, and Co-morbidity Risk. Current Obesity Reports. 11. 1-13. 10.1007/s13679-021-00460-y.
While headlines about ultra-processed foods can be alarming, it’s important to look at the whole picture. Yes, ultra-processed foods are linked to a higher risk of disease. Research shows that people tend to consume more calories and larger portions of ultra-processed foods than less processed options. But not all ultra-processed foods are the same. While some offer little nutritional value (think chips, soda, and candy), others—like whole wheat bread, canned beans, and ultra-filtered milk —can still be part of a balanced diet. The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
The key is to take a nuanced approach. Instead of labeling all packaged foods as “bad,” consider which ones add value to your diet and which ones might be crowding out more nutrient-dense choices.
A Balanced Approach to A Kitchen Refresh
It may sound enticing to follow oversimplified guidelines like, “if it’s in a package, it’s gone” or “if it has more than five ingredients, it’s unhealthy,” but I encourage you to try a more flexible mindset that allows all foods. Before you let that scare you off, let me explain what that means.
You may have heard the phrase all foods fit and wondered, how can that be balanced and nutritious? It doesn’t mean eating anything and everything on impulse. Instead, it’s about making room for both nourishment and enjoyment in a way that supports your overall well-being.
One key to achieving this balance is recognizing the role of satisfaction in your eating habits. When food is both nourishing and enjoyable, you’re more likely to maintain a sustainable and positive relationship with it.
Satisfaction is often overlooked in healthy eating, but it’s essential. With a flexible mindset, you can balance nourishment and satisfaction. Some foods are both nourishing (like the hearty salad you enjoy) and purely enjoyable (like homemade chocolate chip cookies).
If you focus only on eating “clean” and exclude foods you enjoy, your efforts are not likely to last. But when you allow room for treats while making nutritious foods satisfying, you’re more likely to build a positive, lasting relationship with food and a well-balanced diet.
So how much of these fun foods do I allow?
That’s not a question I can answer in a blog post, but there is one thing to consider. Foods that are highly palatable—whether ultra-processed or not—can be easy to overeat, and if you eat them often, it could lead to taking in more than your energy needs or a less-than-ideal intake of some or all nutrients. The goal isn’t to eliminate them but to ensure they don’t displace the nourishing foods your body thrives on.
So with that said, let’s move forward with a flexible mindset and work through these 3 steps to a Spring Kitchen Refresh!
Step 1: Declutter Your Pantry
Start with the obvious: expired foods, duplicate items, and things you no longer use. Then, tackle the trickier decisions by asking yourself these questions:
Does this food contain high amounts of ingredients I’m trying to cut back on (like sodium or added sugar)?
Am I eating this because I genuinely enjoy it or just out of habit?
Could I replace this with a more nutrient-dense option that I enjoy just as much?
Am I keeping this for sentimental reasons? If so, does it still bring me joy?
Do I feel empowered by keeping this food in my kitchen?
Once you’ve decluttered, fill your kitchen with foods that nourish and satisfy you. Here are the fundamental nutrients to focus on:
Protein for Sustained Energy and Muscle Support
Protein helps repair tissues, supports muscles, and keeps you full longer. Include protein-rich foods at every meal to help stabilize blood sugar and maintain energy levels.
Plant-based proteins: Tofu, tempeh, lentils, chickpeas, black beans, quinoa, edamame
Dairy and alternatives: Greek yogurt, cottage cheese, unsweetened almond or soy milk
Fiber for Digestive and Heart Health
Fiber supports digestion, helps maintain a healthy weight, and keeps you full longer. Most people don’t get enough fiber, so now is a great time to add more.
What to add:
Fruits and vegetables: Berries, apples, pears, broccoli, carrots, spinach, kale
Whole grains: Brown rice, quinoa, oats, whole wheat bread, whole wheat pasta
Nuts and seeds: Chia seeds, flaxseeds, almonds, walnuts, pumpkin seeds
Healthy Fats for Brain and Heart Health
Healthy fats support brain function, heart health, and overall well-being.
What to add:
Avocados (on toast, in salads, or blended into smoothies)
Extra Virgin Olive Oil (for cooking or as a dressing)
Nuts and seeds (almonds, walnuts, chia, flaxseeds)
Fatty fish (salmon, mackerel, sardines)
Plants for Nutrients and Antioxidants
Filling your meals with a variety of plants provides essential vitamins, minerals, and antioxidants.
Small changes can make a big difference. Consider swapping:
Some packaged snacks → Nuts, hummus with veggies, or homemade energy bites
Sugary drinks → Sparkling water with lemon or herbal tea
White bread → Whole grain or sprouted bread
Sugary cereals → Overnight oats with fresh fruit and nuts
Final Thoughts: Embrace Balance, Not Perfection
Refreshing your eating habits isn’t about following strict rules or cutting out foods you love. It’s about being intentional with your choices, tuning into what your body needs, and making space for nourishing, satisfying foods.
Remember, balance is key. Not all processed or ultra-processed foods are something to fear and it’s okay to enjoy foods just for fun, as long as they don’t consistently crowd out the foods that fuel your body. By focusing on protein, fiber, healthy fats, and plants, keeping some fun foods that you truly find enjoyable, and making a few simple swaps, you can create a kitchen that supports your well-being without feeling deprived.
Now it’s your turn! Take a look at your pantry and see what small changes you can make. As you refresh your kitchen this spring, focus on foods that make you feel energized, balanced, and ready to take on the day! What’s one nourishing swap you’re excited to try? Share your thoughts in the comments or tag us on social media—we’d love to cheer you on! And if you need personalized guidance, our dietitians are here to help.
Spring is here, bringing with it a burst of fresh, vibrant produce perfect for enhancing our meals and boosting our health. The season offers a variety of nutrient-packed vegetables that support our overall well-being, while also adding a colorful touch to our plates. Whether you’re craving a refreshing salad, a comforting stew, or a nutrient-dense side dish, spring is the perfect time to embrace the flavors of the season. In this blog, we’ll explore five easy, delicious spring recipes that feature the best ingredients of the season, each bringing unique health benefits and mouthwatering flavors to your table.
1. Beet and Lentil Salad
A bright and earthy salad that combines roasted beets, protein-packed lentils, and citrusy oranges, making for a light yet satisfying dish.
Health Benefits:
Beets: Rich in antioxidants and nitrates, beets support heart health and circulation while reducing inflammation.
Lentils: High in fiber and plant-based protein, lentils keep you full and energized throughout the day.
Oranges: Packed with vitamin C, oranges boost the immune system and add a refreshing sweetness to balance the earthy flavor of beets.
Recipe Highlights:
Roasted beets paired with lentils and tangy orange segments
A zesty vinaigrette made with white balsamic vinegar, Dijon mustard, and olive oil
A perfect salad for meal prep or as a light lunch or dinner
I’ve often heard people say, “I avoid fats because I want to eat healthy.” While this belief is common, it’s rooted in decades of misinformation about fats. The truth? Healthy fats are essential for your body and mind. Let’s debunk some myths and highlight the facts about this vital nutrient.
Myth 1: All Fats Are Bad
Fact: Not all fats are created equal.
Healthy fats, such as omega-3 and monounsaturated fats, are essential for heart health, brain function, and overall well-being. These fats are found in foods like avocados, nuts, seeds, olive oil, and fatty fish such as salmon and mackerel. On the other hand, trans fats, found in some ultra-processed foods, should be avoided as they can raise bad cholesterol levels and increase the risk of heart disease.
Myth 2: Eating Fat Increases The Fat on Your Body
Fact: Weight gain is primarily influenced by excess calories, not eating fat as a macronutrient source.
Healthy fats are more calorie-dense than proteins or carbohydrates, so portions are important, but they’re not inherently fattening. In fact, healthy fats help you feel full and satisfied, reducing the likelihood of hunger returning quickly.
Myth 3: Low-Fat Diets Are the Healthiest Option
Fact: While low-fat diets were once hailed as the gold standard (remember the 90’s?), research now shows that balanced diets which include healthy fats are better for long-term health.
Fats play a critical role in absorbing certain vitamins, maintaining healthy skin, and supporting brain health. Read how to swap saturated fats for heart-healthy fats here.
The Benefits of Healthy Fats
Incorporating healthy fats into your diet offers numerous health benefits:
Heart Health: Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, can lower inflammation and improve heart health.
Brain Function: Your brain is nearly 60% fat, and healthy fats support cognitive function and memory.
Hormone Regulation: Fats are essential for producing hormones, which regulate everything from metabolism to mood.
Endurance: Fats are a long-lasting energy source, especially beneficial for endurance activities.
Skin Health: Omega-3 fatty acids reduce inflammation and maintain barrier function and skin moisture.
How to Add Healthy Fats to Your Diet (healthy fat sources)
Here are some simple and delicious ways to include more healthy fats in your meals:
Cook with olive oil, or drizzle olive oil over salads or roasted vegetables.
Add a handful of nuts or seeds to your morning oatmeal or yogurt.
Incorporate fatty fish like salmon or tuna into your weekly meal plan.
Snack on avocado toast or use mashed avocado as a sandwich spread.
Blend chia seeds or flaxseeds into smoothies for a nutrient boost.
The next time you hear someone say they’re cutting out fats, feel free to share the facts. Embrace healthy fats, and enjoy the flavor and health benefits they bring to your plate!
Curious about how to improve your heart health through better nutrition?
When it comes to maintaining overall well-being, your heart is the engine that keeps you going, and deserves special attention! If you want to keep your cholesterol in check, you’ll be happy to learn that managing cholesterol doesn’t mean giving up everything you love. Here are some tips for lowering cholesterol naturally:
1. Fiber for cholesterol reduction: Think of fiber as your heart’s best friend!
Soluble fiber, found in foods like oats, beans, lentils, apples, and citrus fruits, helps reduce LDL (or “bad” cholesterol) by binding to it and flushing it out of your system. Aim to include more fiber-rich foods in your meals and snacks – your heart will thank you!
2. Learn the best fats for heart health: Say yes to healthy fats.
Not all fats are created equal! Swap out saturated fats (found in red meat, fried foods, and butter) for heart-healthy unsaturated fats. Think avocados, olive oil, nuts, seeds, and fatty fish like salmon or mackerel. These power-packed fats can help boost your HDL (“good” cholesterol) and keep your LDL in check. My favorite way to add these in is to sprinkle some chopped walnuts and ground flaxseed on top of oatmeal in the morning!
3. Embrace a cholesterol-lowering plant-based diet: Plant power for the win!
Plant-based foods are a game changer when it comes to lowering cholesterol. Incorporate more fruits, veggies, whole grains, and legumes into your meals. Bonus points for adding cholesterol-lowering superheroes like soy products, almonds, and flaxseeds!
4. Exercise to reduce cholesterol: Move Your Body in Ways that Feel Good.
Regular exercise strengthens your heart and improves circulation. Regular physical activity can raise your HDL and lower LDL. . The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, but any movement is helpful and better than none. Find activities you enjoy, whether it’s walking or hiking, dancing, or swimming, and gradually introduce them to make them part of your routine.
5. Avoid these foods for high cholesterol: Keep trans fats off your plate!
Trans fats, often found in processed and fried foods, can increase LDL but also lower HDL—a double whammy! Check ingredient lists for “partially hydrogenated oils” and steer clear.
6. Add spice for heart health: Spice things up!
Spices like turmeric, garlic, and ginger are not only delicious but may also have heart-supporting benefits. Experiment with these flavorful additions in your cooking to make meals both tasty and nourishing. One of my favorite ways to include these spices is this Sheet Pan Chicken Tikka recipe.
7. Reduce added sugar and improve heart health: Try these smart swaps.
High added sugar intake is linked to increased LDL and lower HDL. Pay attention to the amounts of added sugars in your foods & drinks, these are frequently found in sugary beverages, snacks, and some more surprising sources in ultra-processed foods like salad dressings and breads. Swap sugary snacks and drinks for naturally sweet options like fresh fruit or herbal teas.
8. Lower your cholesterol by lowering your stress: Unwind a bit.
Chronic stress can impact your heart health via blood pressure, inflammation, and cholesterol levels. Find what helps you unwind—whether it’s yoga, meditation, spending time in nature, or laughing at your favorite sitcom—and make it a priority. Don’t hesitate to seek support from friends, family, or a professional when needed.
9. Boost your heart health by prioritizing sleep: Don’t skip good rest.
Quality sleep is a secret weapon in the fight against high cholesterol. Aim for 7-9 hours of shut-eye each night, and establish a consistent bedtime routine to give your body the rest it needs to repair and regulate itself.
10. Make It a Lifestyle, Not a Chore
Adopting habits to lower cholesterol naturally isn’t about perfection, but gradual changes can make a big difference over time. Start small—add an extra veggie to dinner, take a quick walk, or swap soda for water. Celebrate your wins and keep building on them!
Your heart works hard for you every day. Let’s work together to give it the care, love, and support it deserves! Your Well Balanced Nutrition dietitian can help with specific changes to target your individual heart health needs.
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