High cholesterol is not just about what you eat. Even if you avoid fatty foods, your levels can still go up because of what’s happening inside your body.
3 key drivers to understand are:
• Chronic inflammation:
Inflammation damages tissues, prompting the body to produce more cholesterol as protection.
• Gut dysbiosis:
It raises cholesterol by disrupting bile metabolism, increasing inflammation, and reducing cholesterol excretion.
• Insulin resistance:
High blood sugar and poor insulin response disrupt cholesterol balance. Improving blood sugar can help normalize levels.
This is why focusing only on lowering your cholesterol number is not enough. To truly improve it, you need to address the root causes and support your body with the right habits:
• Follow an anti-inflammatory diet:
Prioritize whole, nutrient-rich foods, including vegetables, healthy fats, lean proteins, and sources of omega-3s, fiber, and antioxidants.
• Support gut health by incorporating these foods to your diet:
1. Probiotics from fermented foods like yogurt and kimchi
2. Prebiotic foods such as garlic, onions, and asparagus
• Cut back on processed foods and sugar:
Processed foods like sugary drinks, packaged snacks, fast food, instant meals, and processed meats can drive inflammation and insulin resistance, worsening cholesterol levels.
• Stay physically active:
Consistent exercise helps raise HDL (good cholesterol) while lowering triglycerides.
If you’re tired of guessing and want to understand what’s really driving your cholesterol, fill out the application below to schedule your FREE Strategy Session with Sophie. → www.sophiehung.com/work-with-us
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高膽固醇不僅僅是關乎你的飲食習慣。即使你刻意避開高脂肪食物, 體內的膽固醇水平仍可能因身體內部的生理狀況而升高。
以下是三個需要了解的關鍵成因：
• 慢性發炎：
發炎會損傷組織, 促使身體產生更多的膽固醇以起到保護作用。
• 腸道菌叢失衡：
這種失調會透過擾亂膽汁代謝, 加劇發炎反應以及減少膽固醇排泄, 從而導致膽固醇水平升高。
• 胰島素抗性：
高血糖和胰島素反應遲鈍會打破體內的膽固醇平衡。改善血糖狀況有助於將膽固醇水平恢復至正常範圍。
正因如此, 僅僅專注於降低膽固醇的數值是遠遠不夠的。若想真正改善這種狀況, 你必須從根源入手, 並透過養成正確的習慣來支持身體的健康運作：
• 遵循抗發炎飲食原則：
優先選擇天然, 營養豐富的全食, 包括各類蔬菜, 健康脂肪, 優質瘦肉蛋白, 以及富含Omega-3脂肪酸, 膳食纖維和抗氧化劑的食物。
• 透過在飲食中加入以下食物來維護腸道健康：
來自優格, 泡菜等發酵食品的益生菌；
大蒜, 洋蔥, 蘆筍等富含益生元的食物。
• 減少攝取加工食品和糖分：
含糖飲料, 包裝零食, 快餐, 速食餐以及加工肉類等加工食品, 可能會引發發炎和胰島素阻抗, 導致膽固醇水平惡化。
• 保持身體活躍：
堅持規律的體能活動有助於提高高密度脂蛋白 (即「好膽固醇」) 的水平, 同時降低三酸甘油酯的含量。
如果您厭倦了猜測, 想要了解真正影響您膽固醇水平的因素, 私訊我們 “準備好” 或點擊個人資料中的鏈接，請填寫以下的申請表以方便安排免費諮詢。https://sophiehung.com/work-with-us-