Having a healthy heart and healthy cholesterol starts with what is on your plate.  Between 2021 and 2023, the CDC reported that just over 10% of adults in the United States have high cholesterol.  That number is steadily creeping up each year.  It is easy to have a doctor prescribe statin medication, but for those looking at a symptom free, natural approach, food can be your medicine.  High cholesterol puts you at a greater risk for heart disease-but the right nutritional habits can help you take control of your health naturally.  Strack and Van Til offers shoppers an easy way to find everything you need to build a cholesterol-friendly diet that is nutritious AND delicious. 

For some context, cholesterol is a substance found in your blood that your body needs for healthy cell production.  Too much, or too little, of the wrong kind can be dangerous.  LDL cholesterol, often referred to as “bad cholesterol, can build on walls of arteries and increase risk of heart attacks and strokes.  HDL cholesterol, referred to as the “good cholesterol”, helps remove excess LDL from your bloodstream.  If you are part of the 10% that deal with high cholesterol, you can start to shift the balance by consuming the right foods and cutting out the wrong foods. 

When shopping at Strack and Van Til, here’s what you should be putting in your cart.  Start with fiber-rich foods.  Soluble fiber can help lower LDL by binding cholesterol in the digestive system and removing it from the body as waste.  Best sources of fiber to look for at the grocery store are oats and whole grains, beans and lentils, and a variety of different fruits and vegetables.  One of my personal favorites to add some extra fiber into your diet is Purely Elizabeth granola.  Made with organic oats, sunflower seeds, quinoa flakes, and chia seeds-it’s a delicious way to get that soluble fiber you need to attack LDL cholesterol.  Most Strack and Van Til locations will carry delicious flavors like Banana Nut Butter, Vanilla Almond Butter, and Dark Chocolate Sea Salt.  For produce, now is a great time to catch Strack and Van Til’s weekly sales on in season produce.  Peaches, pears, corn, peppers, and watermelon are some great options.

When it comes to dietary fats, most people will think to steer clear of them.  While there certainly are some to avoid, good cholesterol is composed of fatty acids, so it is essential for your body to have adequate amounts through dietary intake.  Replace saturated fats with unsaturated ones and you will ultimately lower LDL cholesterol.  While not inherently bad in the right amounts, think about decreasing intakes of animal fats such as butter, fattier cuts of meat, and full fat dairy.  Instead, increase intake of avocados, olive oil, and a variety of nuts and seeds.  While a good quality olive oil can be pricey, look for Strack’s Best Choice brand of olive oil to save a few bucks and not sacrifice quality. 

The last thing that should be prioritized in your shopping cart is protein.  With so many great benefits to keeping a quality-high protein diet, the benefits it can have for cholesterol are often overlooked.  Fish and eggs are two powerhouse proteins that pack a great dose of Omega-3’s.  These fatty acids can lower triglycerides and support proper heart function.  Check your local Strack and Van Til’s seafood counter for salmon, tuna, sardines, and mackerel.  These will provide the highest amounts of Omega-3’s.  Pasture raised eggs will also provide slightly higher amounts of Omega-3’s as opposed to conventionally raised eggs.  Dutch Farm’s is now offering a pasture raised egg and can be found in all Strack locations.

With so much focus on what you should eat, let’s briefly address what you should limit and avoid.  Saturated fats, as mentioned earlier, are often found in animal products.  Look for leaner and low fat options is consuming these foods.  Trans fats should be heavily avoided if you struggle with high cholesterol.  Steer away from processed or fried and greasy food if avoiding trans fats.  A high carbohydrate diet consisting of excess sugar can negatively impact cholesterol.  Eat mostly whole foods if consuming carbs.  Oatmeal, potatoes, fruits, etc. 

Here is a quick checklist of things to focus on when shopping and cooking for a healthy heart.  Start reading labels.  Most heart healthy brands will label with clear nutritional info to help you make informed decisions.  Use your Strack and Van Til rewards to take advantage of weekly coupons and sales for cholesterol friendly items.  Ask for help!  All staff will be informed and willing to help you find items you are looking for.  Finally, cook smart.  Grilling, baking, and steaming instead of frying can cut back on extra unwanted dietary fat.  Use a variety of herbs and spices to add flavor to your foods. 

Managing cholesterol doesn’t require extreme diets or expensive supplements and medications.  Being thoughtful with your food choices goes a long way.  Strack and Van Til is your go-to destination for eating well and staying healthy.  You can find a wide variety of fresh produce, lean proteins, whole grains, and healthy snacks.  So next time you are browsing the aisles, remember every heart healthy meal starts with a smart grocery trip.