Cholesterol balance is an important part of maintaining cardiovascular health. With a family history of cardiovascular disease and the loss of my father from heart failure at a young age, it is something that is very much on my radar.
Imbalanced cholesterol levels are linked to disease however diet and lifestyle have been shown to have a big impact on tackling this area of health.
One simple daily self-care practice I employ is a porridge recipe purposefully created to include supportive foods - soluble fibre, antioxidants and essential fatty acids. I love meals like this because they contain synergistic ingredients that support the bodies own healing mechanisms and can easily become part of a daily routine.
Soluble fibre - this helps the body to excrete excess cholesterol
Antioxidants - these reduce inflammation that drives high cholesterol and support better artery health
Omega 3 fatty acids - to provide healthy fats to balance cholesterol ratios and provide anti-inflammatory support for the whole body. Most of our foods are very high in Omega 6 and low in Omega 3 - creating imbalance in our body.
1/4 of a cup of organic oats or quinoa flakes - soluble and insoluble fibre
1 teaspoon of ground flax seeds - sources of omega 3 fatty acids and soluble fibre
1/2 teaspoon of psyllium (if sensitive - swap for 2 teaspoons of flax) - soluble fibre
1 cup of frozen organic blueberries and raspberries - rich in antioxidants
2 teaspoons of hemp seeds - source of protein
1 1/4 cup of water or almond milk - this can be increased to create a texture to your liking.
Combine all ingredients and cook on low to medium heat, simmer to 3-4 minutes until you reach your desired porridge consistency.
I find the berries make it sweet and flavoursome but can you could add a sprinkle of extra fruit or a dash of honey as well.
As the weather warms up this recipe can be adapted into cold version of bircher muesli - simply add more water and soak in the fridge overnight, which is also great for busy mornings.
This blog is designed only to inform and inspire and cannot diagnose or treat, if you have a health issue please see a health professional.
If you are interested in a personalised nutrition plan or specific naturopathic support please get in touch.