When Liz (not her real name) arrived at her nutrition session, it looked like the world had defeated her.

"What's up?" I asked

"Well, since our last session, I had blood work done."

"And?"

"I'm so frustrated! I thought I was doing all the right things - eating more fiber, trying to get in more protein, stopped emotional snacking, mountain biking more, and strength training twice a week.

But my numbers are still high! And given my Dad's heart attack 5 years ago, is this another genetic "gift" he gave me?"

"How much does food and exercise affect my cholesterol levels? Am I not doing enough?" Liz asked.

Have you felt this way too, Reader?

You do all the heart-healthy things, but feel frustrated with the lack of progress. 🙄

The short answer to Liz's question is that diet and exercise influence cholesterol by about 20-30%.

Here's what I've learned from Dr. Alex Verge, a naturopathic doctor who specializes in cardiovascular health.

How much genetics influences your cholesterol levels varies.

Because of this, the extent to which diet and exercise affect cholesterol levels also varies.

That doesn't mean lifestyle behaviors don't matter if cardiovascular disease runs in your family.

It means, don't blame yourself if the lifestyle behaviors don't improve your cholesterol numbers as you hoped. You might need a supplement and/or a medication in addition to the lifestyle behaviors. There's nothing wrong with that!

​Click here to read more on the blog​

For example, don't go crazy increasing your fiber intake overnight or hit the gym harder, assuming your cholesterol will dramatically decrease. If the behaviors don't fit into your life, consistency will be a challenge.

Genetics matter, but so does consistency with any lifestyle behavior changes.

Focus on the add-in strategy with food and exercise - like the 3 F's strategy from last week's email!

This makes lifestyle behaviors feel less like chores and more like activities you want to do - even if genetics lead to high cholesterol.

Do what works for your lifestyle. Do what you enjoy. And do it as often as possible. Your heart will thank you!

Recipe Share

Here's a delicious way to practice heart-healthy eating for breakfast, a snack, or dessert!

It's rich in heart-healthy fats with monounsaturated olive oil, nut butter, and polyunsaturated omega-3 fats in the hemp seeds. Oats are an excellent source of soluble fiber to soak up extra cholesterol or blood sugar. The cocoa powder and dark chocolate are rich in heart-healthy antioxidants. This is the add-in approach to gentle nutrition at its tastiest!

Ginger No-Bake Cookies

based on The Minimalist Baker online recipe resource

1/4 cup maple syrup

2 Tbsp unsweetened non-dairy milk (you can use regular milk too)

3 Tbsp olive oil

1/3 cup salted nut butter (almond or peanut butter)

3 Tbsp unsweetened cocoa powder

1 cup rolled oats

1/4 cup hemp seeds

1/2 tsp vanilla extract

pinch sea salt

1/2 cup chopped crystallized ginger

1/4 cup shredded unsweetened coconut

Combine maple syrup, milk, olive oil, and nut butter in a medium saucepan over medium heat. Stir frequently until smooth.

Turn off the heat. But keep the saucepan on the stove.

Add cocoa powder, oats, hemp seeds, vanilla extract, and sea salt. Stir to combine.

Stir in chopped ginger and unsweetened coconut shreds.

Spoon batter into a freezer-safe 8x8-inch pan. Spread out the batter evenly. Use your fingers as needed!

Chill in the freezer for a couple of hours.

Cut into 12 pieces. Store in the fridge or cool cupboard.

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Enjoy the weekend savoring food and your body!

Amanda
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PS: How much do genetics, food, and exercise affect your cholesterol levels? Are you doing enough to prevent heart disease in menopause? The short answer is that diet and exercise influence cholesterol by about 20-30%. Here's what I've learned from Dr. Alex Verge, a naturopathic...Read the blog post​