Re: High Cholesterol -- what to do?

A friend gave me this because it worked so well for him:

Based on a 2,000 to 2,500 calorie diet, consume no more than 10g Saturated Fat in one day.

Consume 0 transfats. It is an anti-nutrient that does not allow the body to correctly absorb vitamins/minerals and it increases cholesterol and triglycerides in the blood. The government allows food labels to claim zero transfats per serving if it contains .5g or less per serving. Transfats are disguised as hydrogenated/partially hydrogenated oils, mono and diglycerides, "emulsifiers", etc. They are found in virtually ANY bread, pastry, baked good, etc. Even no-fat coffee creamer. Their main use is as a preservative. But they are lethal…

Consume moderate amounts of poly and mono unsaturated fats (olive oil, almonds, etc).

Limit meat consumption of any sort (turkey, chicken, beef, pork). It contains cholesterol and a portion of saturated fat. If you need to eat chicken or beef, make it is at least 95% lean. Chicken can be 98% lean. If you cut of the grizzle, it can be 99-100%. But it still contains cholesterol. So, instead, eat fish that is high in Omega 3 oils. But be careful not to get farm-raised fish due to the potential cancer risks. And be careful of mercury levels in sea/ocean caught fish. Or just take Omega 3-6-9 supplements.

Consume 30g+ of Fiber per day. Fruits, vegetables, whole grains. (substitute whole grain pasta, breads or rice instead of potatoes, white bread or basic pasta).

Exercise 3-4 times per week for minimum 30 minutes with heart rate sustained between 100-140 (aerobic).

Don't be overweight. The liver metabolizes extra body fat into cholesterol and dumps it into your body. Eating too many simple carbs (white bread, sugary foods, etc) and not exercising will cause weight-gain.

Stay away from High Fructose Corn Syrup (soda, non-natural juices, etc)

Take a multi-vitamin (I add a small fiber pill, fish oil tablet, and flax to my cereal…)

Amico
Tweet