welcome !
Welcome to The 7 day Cholesterol Challenge!
I’m excited you chose to take this jump with us!
I hope you’re ready to get started on this life-changing week.
Together we’ll learn all the basics you need to be empowered, take action and take control of your health.
Over the course of the next week, every day you will receive a new installment with additional information that builds on the previous days.
Tomorrow is officially Day 1 (exciting!!).
Today we go over a very basic orientation: how the program works and what you need to get ready.
Let’s get started!
How the 7 day challenge! works
How low can you (expect to) go?
How The 7 day challenge! works
The program is designed to lower your cholesterol over the course of 7 days while you build the essential skills to maintain healthy cholesterol levels on your own after the program is over.
The 7 day challenge! is based on cholesterol-lowering dietary tips only (no medication or supplements included).
If you are currently on prescription medication (cholesterol-lowering or otherwise), continue taking it as prescribed during the program! Do not make changes to your medication without consulting your doctor.
We hope the program is so effective your medication needs change. We’ll be thrilled if that happens! But that decision should always be made together with your qualified healthcare provider (also see ‘A note of caution’ below).
The 7 day challenge! was conceived as a gradual course.
Every day you receive a new set of tools that build on the information
acquired on previous days.
Every daily instalment consists of 3 sections:
1 – ABCs of Cholesterol
Knowledge is power. This short section (usually 5-10mins reading time) gives you fundamental knowledge, clarifies misunderstandings and empowers you to take control of your health.
By the end of the week, you’ll know everything you need, at the highest level of scientific accuracy yet broken down into simple, actionable steps anyone can understand and use.
2 – Cholesterol Life Tools
In this section, you will receive key resources to help you along your journey, from simple techniques, to educational videos, to infographics.
3 – Cholesterol-busting in the Kitchen
Every day, you will receive one or more new recipes specifically designed to lower your cholesterol and improve your overall cardiovascular health. This is the result of decades of scientific research, squeezed into a delicious, mouth-watering, cholesterol-busting menu, delivered daily to your inbox.
All meals are designed to be simple and quick and use common, every-day ingredients you can find in most grocery stores.
It shouldn’t take all of our time (or money!) to eat healthy, delicious foo
The 7 day challenge! and you
The 7 day challenge! was designed as a complete beginner crash-course. Someone with no medical or scientific background who has just been diagnosed with high cholesterol and is a bit lost. What does it all mean? What can I do about it?
If that’s you, you’ve come to the right place! The 7 day challenge! was written for you! Over the course of the next 7 days, you will learn all the basic
concepts needed to understand what cholesterol is and how it functions in our bodies. More importantly, you will receive actionable advice on how to lower your cholesterol levels, solve the problem and achieve peace of mind using healthy dietary tips.
If you’ve already investigated this topic at length or have made significant dietary changes, you may be familiar with some of the information contained in the program (feel free to skip those sections). We’re
confident you will still find helpful nuggets of information throughout that
will help you on your journey to achieve ideal cholesterol.
Cholesterol measurements
The program is designed to deliver a cholesterol lowering in 7 days.
You should have a new (or at least very recent) cholesterol blood test (the ‘before’ value) in hand. If your last measurement was a while ago, you may want to get it measured again before you start the program. Many factors affect cholesterol levels. You want to be able to interpret the changes you see over the course of the week.
If you prefer to do the measurements yourself instead of going to a laboratory, there are commercially available cholesterol-measuring devices. On Day 1 of the program¾in the ‘Cholesterol Life Tools’ section¾I show you examples of portable devices you can use if you prefer.
Whichever method you choose, I recommend you perform the same type of test before and after The 7 day challenge! so you can directly compare.
How low can you (expect to) go?
The vast majority of people should see a substantial improvement in cholesterol levels over the course of this program.
This is true even for people with ‘normal’ cholesterol values. Most people, even with total cholesterol <200mg/dL or LDL-cholesterol <130mg/dL (if you’re not sure what these numbers are, don’t worry, we cover all this information on the program!), should see an additional drop.
That said, the exact values will depend on a number of factors, including genetics and your starting point.
It’s impossible to predict exactly what size drop you’ll see. A 20-30% reduction is not uncommon. Some people may see an even bigger drop, others a more modest one. However, as long as you follow the program (and assuming you’re not already implementing all the dietary tips contained in it…), you should see a significant reduction.
Ok, we covered the basics. Time to get our hands wet.
Let’s get started!!
Welcome to The 7 day Cholesterol Challenge!
Some Cool Facts
Numbers Speak For Themselves
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We Love Nature
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It Is a Gift
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