September Shake-Up: Kickstarting Your Fitness and Cholesterol Health

Can you believe it’s already September? We’re back to busy schedules with work, school, and everything in between. With so much going on, it can be hard to make time for exercise, but September is the perfect month to shake up your routine and kickstart a fitness regimen before the cooler months set in.

The weather this time of year is ideal for getting outdoors and moving your body. Whether you prefer the solitude of a walk or light jog, or want to get involved in a fall sport, there’s something out there for everyone!

One of the best benefits of exercise is how it can positively affect your health, especially when it comes to lowering cholesterol.

Did you know September is National Cholesterol Education Month?

Cholesterol, a fat-like substance, is essential for producing hormones, Vitamin D, and maintaining the integrity of your cells. However, too much cholesterol in your bloodstream can lead to dangerous blockages in your arteries, increasing your risk of heart disease.

Get Moving!

Here are some simple ideas to help you stay active this September. The benefits of regular exercise extend far beyond lowering cholesterol, but these tips can help you get started:

• Add more steps to your day. Walking is one of the easiest ways to increase daily activity. Park your car a little farther from your destination or get off the bus one stop earlier.

• Make chores fun. Turn up the music while cleaning the house! Dancing around as you work can make the task more enjoyable and boost your mood.

• Get outside with a greener hobby. Gardening is a great way to get some fresh air and light exercise while growing your own healthy foods. Plus, it’s a fantastic stress reliever!

• Go for a bike ride. Dust off that old bike and go for a ride around your neighborhood. It’s a fun way to build muscle and get some cardio in while enjoying the scenery.

• Try a new sport. Whether it’s football in the park, yoga, or tennis lessons, joining in on a fall sport is a great way to stay active and socialize with others.

Lowering Cholesterol with Food

Maintaining a healthy cholesterol level is vital for heart health. The American Heart Association recommends regular cholesterol checks, especially if your levels are over 240 mg/dl, which can double the risk of heart attack.

Here are some tips to improve your cholesterol levels with diet:

• Incorporate healthy fats. Foods like avocados, olive oil, and nuts are great sources of heart-healthy fats.

• Reduce saturated and trans fats. Limit foods high in unhealthy fats like fried foods, processed snacks, and red meat.

• Eat more plant-based foods. Replace red meat with plant-based protein sources like beans and legumes.

• Boost your omega-3 intake. Omega-3 fatty acids, found in fish such as salmon and tuna, are known for supporting heart health. Try to eat fish 3-5 times a week.

• Increase fiber intake. Fiber-rich foods like beans, fruits, vegetables, and whole grains help lower cholesterol levels. Snacking on apples or adding oatmeal to your morning routine is a great way to boost fiber.

• Include folic acid. This essential vitamin helps lower homocysteine levels, a risk factor for heart disease. Green leafy vegetables, beans, and peas are excellent sources of folic acid.

• Switch to whole grains. Opt for whole grain products like brown rice, whole wheat bread, or oatmeal for a fiber boost and improve your heart health.

• Try flaxseed. Adding ground flaxseed to your meals can help reduce cholesterol. Sprinkle it on yogurt, soups, or cereals for a healthy boost.

Always consult with your doctor before starting any new exercise routine, and while you’re there, have them check your cholesterol levels. It’s an important step in ensuring your heart stays healthy for years to come!

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