https://www.optimizenutrition.org/blog daily 0.75 2026-03-04 https://www.optimizenutrition.org/blog/heal-high-cholesterol-naturally monthly 0.5 2026-02-02 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/3682a0d0-c822-4056-bd2e-a3c0dd43b141/Cholsterol+banner.png Blog - Heal High Cholesterol, Naturally - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769052876037-AOQXTP0GDMZ2O6DLEPT9/unsplash-image-cueV_oTVsic.jpg Blog - Heal High Cholesterol, Naturally - Great Sources: Oats, oat bran, and barley Chia seeds and ground flax Lentils, beans, chickpeas Apples, stone fruits, figs, bananas, and berries Root vegetables like carrots, turnips, and parsnips Sweet potatoes Avocados Fiber supplements like psyllium husk or chicory root https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1764797666329-HF2BS2MIPV2O3NHW5OE7/meal+planning Blog - Heal High Cholesterol, Naturally - Prioritize at most meals: Non-starchy vegetables Protein at every meal (25 grams, or more, depending on your specific needs) Low-glycemic carbohydrates (quinoa, sweet potatoes, legumes, corn tortillas, sourdough bread) Reduce: Ultra-processed foods Refined grains and added sugars Sweetened beverages Alcohol https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769054248433-YRXNT3GG4UDXFJ1C13HA/unsplash-image-ONQaaWF1EPI.jpg Blog - Heal High Cholesterol, Naturally - Increase omega-3 sources: Fatty fish (SMASH): Salmon, Mackerel, Anchovies, Sardines, Herring) Ground flaxseed Chia seeds Walnuts Extra virgin olive oil and avocado oil Reduce omega-6 sources: Fatty cuts of red meat Processed meats Butter and ghee Cheese and full-fat dairy Coconut oil https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769054952724-UYY61XHEYFB6BHXJEYCK/unsplash-image-Xgcq-t-hCt4.jpg Blog - Heal High Cholesterol, Naturally - Foods that support bile flow: Bitter greens (arugula, dandelion, radicchio) Beets and beet greens Garlic Ginger Citrus Artichokes Coffee, yes, coffee — but if you drink a lot, it may be best to choose filtered coffee, not french press or espresso. Also, consider limiting your coffee intake if high cortisol or impaired cortisol circadian rhythm is something you struggle with. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769057208180-577SD1CET0E1OJQFTCAQ/unsplash-image-h4i9G-de7Po.jpg Blog - Heal High Cholesterol, Naturally - Exercise improves cholesterol by increasing LDL receptor activity, improving insulin sensitivity, enhancing mitochondrial function, and building/preserving metabolically active lean muscle. Weight loss is not always necessary in the management of high cholesterol. However, research shows that for many who do have higher body fat, especially visceral fat, in the context of metabolic dysfunction, even a modest reduction of 5-10% of body weight can lead to improved levels and functioning. Below are some science-backed exercise habits to improve your cholesterol. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769057125869-42N8TXT5RX0EU1J040IP/unsplash-image-6IfOjsRKtCg.jpg Blog - Heal High Cholesterol, Naturally - Many supplements are beneficial for assisting in the management of high cholesterol. However, these will vary based on your individual clinical picture, and the root of your imbalances. Supplements are always most effective as a sidekick to lifestyle changes, not as a replacement. Consult with a functional medicine practitioner to tailor your supplements, safely. And read my blog post about the supplement industry before purchasing just any brand, anywhere. Note: Research is linked. Click the headers to read more. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769057438217-M9M1AIG7LXM4TNJI7DJQ/unsplash-image-33vBX7xRGIc.jpg Blog - Heal High Cholesterol, Naturally - 1. Improve Sleep Quality Poor sleep can increase LDL, triglycerides, and inflammation—independent of diet. Aim for: 7–9 hours Consistent sleep/wake times Morning light exposure https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1769057509063-375F69408GQKDBZWNIJ6/unsplash-image-4gcqRf3-f2I.jpg Blog - Heal High Cholesterol, Naturally - 2. Address Chronic Stress Cortisol increases hepatic cholesterol production. Helpful tools: Breathwork Gentle movement Adaptogenic herbs (as appropriate) Reducing under-eating and over-training https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/00f909da-9f6b-4a1e-8d97-5a49fb3fbc35/Headshot+2023.jpeg Blog - Heal High Cholesterol, Naturally - Wishing you health and healing, Lindsay Midura, RDN, LDN, RYT work with me https://www.optimizenutrition.org/blog/atomic-habits-for-optimizing-nutrition-and-lifestyle monthly 0.5 2026-02-02 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1764796737211-0MX65ECP4GSL7CNW42VW/unsplash-image-4SutVTJ6Rv4.jpg Blog - Atomic Habits for Optimizing Nutrition - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/c02fe965-e0d3-4478-a3b2-7a44daacac54/small+behaviors Blog - Atomic Habits for Optimizing Nutrition - Nutrition Example: Instead of trying to overhaul your eating overnight, focus on 1–2% improvements, like, Adding one extra serving of vegetables each day Drink one more glass of water at the same time each day Add 10g more protein to breakfast These small wins compound into meaningful health changes. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1764797666329-HF2BS2MIPV2O3NHW5OE7/meal+planning Blog - Atomic Habits for Optimizing Nutrition - What works is building a system: Meal planning on the same day each week Washing and chopping produce as soon as you get home from the grocery store Having quick, balanced snack options ready Refilling your water bottle each time you take a bathroom break. Scheduling grocery delivery that is repeatable Your systems drive your outcomes. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1764798352361-YA8LXSLM8CH5N8VV5MSC/meal+prepping Blog - Atomic Habits for Optimizing Nutrition - Instead of thinking: “I’m trying to eat healthy.” “I want to meal prep.” Reframe your thoughts to character-based statements: “I’m someone prioritizes nourishing my body.” “I’m the type of person who prepares hormone-balancing meals.” “I’m someone who listens to my hunger cues.” “I value my longevity, so I choose to keep foods in the house that will help me live well.” “My culture is an important part of my identity, so I spend time each week preparing family recipes with my children.” Identity-based habits are more sustainable. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/3bf8a111-ed1e-4847-8483-1df648647476/810832_86aa7fbaa5d64046a567e287743df1cf%7Emv2.png Blog - Atomic Habits for Optimizing Nutrition - Nutrition results take time and often there is a latency period when you begin putting in effort. Just because you don’t immediately see body or symptom changes doesn’t mean your habits aren’t working. Stay consistent—this is where most people give up, just before things are about to pay off in big ways. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/00f909da-9f6b-4a1e-8d97-5a49fb3fbc35/Headshot+2023.jpeg Blog - Atomic Habits for Optimizing Nutrition - Wishing you health and healing, Lindsay Midura, RDN, LDN, RYT work with me https://www.optimizenutrition.org/blog/functional-medicine-for-chicago-winters monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1764728569334-XL17YOTZDZNOT8VAQB5S/chicago+illinois+winter+cityscape Blog - Functional Medicine Tips for Chicago’s Frigid Winter Months - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/00f909da-9f6b-4a1e-8d97-5a49fb3fbc35/Headshot+2023.jpeg Blog - Functional Medicine Tips for Chicago’s Frigid Winter Months - Wishing you health and healing, Lindsay Midura, RDN, LDN work with me https://www.optimizenutrition.org/blog/dietary-supplements monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1763337892568-XFD02KA23AD0QQ2MBMQZ/unsplash-image-_rZv6WQf_kg.jpg Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/a1209ab6-3b19-485f-af79-3d596a9d35e5/GettyImages-1239445830-9ff8c36911c94e1e9a561ead3af28c0b-1.jpg Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money - Over 80% of Americans report taking at least one dietary supplement a day in order to promote health in one way or another. You may be one of them! And every day when you hold those little capsules in the palm of one hand and a glass of water in the other, you think to yourself “I’m such an adult. Look at me taking care of my health! L’Chiam!” However, what do you really know about that supplement? How can you be sure that it contains the ingredients that it states on the label? And if they in fact contain said ingredients, how do you know the claims about them are even backed by evidence? https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/a34c2b56-990d-4946-8ed7-2d450c9ea304/Screen+Shot+2025-11-16+at+6.39.28+PM.png Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money Examples of non-compliance: Ingredient safety: i.e.dangerous heavy metals in products Adulteration: products with contaminants, non-approved dietary ingredients and pharmaceuticals Quantity of ingredients different than what is on the label Dietary ingredients in product that are not listed on label whatsoever (filler) Failure to test products appropriately Failure to keep adequate or accurate records of testing products https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/3049da69-c093-4fee-aa74-ee25ea00bd9f/the-wizard-of-oz-released-85-years-ago-today-in-1989-behind-v0-pyv0sderfvkd1.webp Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money - If this makes your skin crawl, it should. Just like the Wonderful Wizard of Oz, companies can spend millions on advertising that attracts your interest and eventual trust, all while operating behind the curtain in ways that are unethical to downright harmful. They have full knowledge that there is a lot they can get away given current laws. However, this isn't a reason to go full-send into despair. There are still many brands dedicated to providing ethical and effective supplements, and go the extra mile to do so. You just need to know how to sort through all the junk to find them. Let's get into the do’s and don’t of choosing dietary supplements. Once you learn these guidelines, you will feel confident in your decisions about what you are spending money on and, more importantly, what you are putting in your body: https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/d6e3c078-6b1c-4b95-89e3-aaed97857e14/3r+party+sup+testing.png Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1763437344753-O6WDEGUES7B4VLMPQMCC/unsplash-image-Sht9-4MUY84.jpg Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money - Knowledge is Empowerment I hope this information empowers you to make better choices when selecting dietary supplements. While there are so many deceptive practices out in the world of capitalist greed, there are also many dedicated to doing things ethically and giving consumers access to healing and effective products. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/00f909da-9f6b-4a1e-8d97-5a49fb3fbc35/Headshot+2023.jpeg Blog - Dietary Supplements: How to Select High Quality Supplements & Stop Wasting Your Money - Wishing you health and healing, Lindsay Midura, RDN, LDN work with me https://www.optimizenutrition.org/blog/seasonal-affective-disorder-key-nutrients monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1730741071553-4JB1SOQ17FPPTSMP9R4W/unsplash-image-vXymirxr5ac.jpg Blog - Don’t Let Seasonal Affective Disorder (SAD) Get You Down: 10 Nutrients to Support You Through the Dark Days - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/214e83b2-be7f-48de-83d6-a084c0e2345c/Headshot+2023.jpeg Blog - Don’t Let Seasonal Affective Disorder (SAD) Get You Down: 10 Nutrients to Support You Through the Dark Days Wishing you health and healing, Lindsay Midura, RDN, LDN work with me https://www.optimizenutrition.org/blog/why-heath-at-every-size monthly 0.5 2025-12-03 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/1714425724392-I8GK5WVVZVIMOPFYC1BU/GettyImages-1252943981.jpg Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? Happy smiling woman with curly hair lounging on couch. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/8f0291e3-fce3-4299-99f5-993b93c246cf/mindbodysoul.jpg Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? “HAES emphasizes enhancing one’s health via adopting healthy habits that nourish a person’s body and mind, while honoring their uniqueness and values.” https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/2dcd7563-cd4b-45fb-ad27-bcd0d55a2e12/Untitled+design.png Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? “The Health At Every Size philosophy in healthcare has led to sustained improved cardiovascular health, eating and exercise behaviors, quality of life, and mental health.” https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/eb6ccac9-31e5-4c28-95bc-62d27b3cc63d/Screen+Shot+2024-04-29+at+3.39.20+PM.png Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? - Relative Risk of Death By BMI International Journal of Obesity 35:838-851, 2011 https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/8a66161d-a934-4645-840f-a7f3ae25c4f4/Screen+Shot+2024-04-29+at+3.43.59+PM.png Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/233e1ac0-3aea-403b-a062-58a0b418c4b0/Untitled+design.png Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64b58b90e4d3c759a78b8fb0/214e83b2-be7f-48de-83d6-a084c0e2345c/Headshot+2023.jpeg Blog - Health At Every Size: What the heck does that mean? And why is it important to use in Integrative Healthcare? Ready to get started optimizing your nutrition with a Health At Every Size approach? 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