I thought I’d make a list of those things you can do to get you started toward a healthier lifestyle ... now if you’re already there and your numbers are in the normal range, feel free to share a comment on how and/or what you did!
- Eat oatmeal, oat bran, and other high fiber foods - so skip the white bread
- Eat salmon and other healthy fishes - grill or broil / avoid fats
- Almonds, walnuts, and other nuts ... raw is wonderful or roast them yourself - recipe below
- Add olive oil to your diet
- Start taking fish oil (I take one MegaRed), one CoQ10, and 500 - 1000mg of niacin at bedtime (cholesterol forms while you sleep)
- Eat more fruits and vegetables - fruits and vegetables contain both soluble and insoluble fiber. Neither type is digested by our bodies, but soluble fiber reduces the absorption of cholesterol by binding bile where cholesterol levels are high. It is estimated that eating 5 to 10 grams of soluble fiber per day can decrease LDL cholesterol by 5%.
- Look for foods fortified with sterols or stanols — substances found in plants that help block the absorption of cholesterol
- Avoid transfats and those foods with high saturated fats
- Reduce or eliminate, if possible, processed foods - let’s not let science create our foods!!
- Get off the couch and get active - even taking a walk helps
- Think eggs are bad? Think again. Eggs are nearly perfect, however, if you are struggling to improve your cholesterol numbers limit your eggs to 3 - 5 a week and/or use an egg whites instead - no cholesterol there. If you prefer whole eggs, just go vegetarian the rest of the day and you're good. Be sure to check the nutritional analysis ... not all eggs are created equal!
Doing well and need some encouragement and recipes? Visit Jamie Oliver’s website. While you're there, join the Food Revolution!
So taking high cholesterol on is easier than you think ... take control of your own health! Own it! Doctors can be wonderful, but remember they work for you!
Got something to share? Please leave a comment!
Oh, here's the recipe for homemade roasted nuts ...
Lightly spray a 9 x 13 pan with cooking spray (I use the butter flavored). Toss in some raw nuts of any kind and spray the nuts with cooking spray; sprinkle with popcorn salt, if you want, and roast in a 300 degree oven stirring often until done the way you like them. Easy, huh? Roasting your own allows you to control the oil and salt making them healthier than store purchased ones. You can also just heat them in a heavy frying pan with NO oil for a lovely roasted flavor.