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Healthy Diet. Choosing a Diet to lower Cholesterol and for better health and Energy

Updated on April 23, 2013

Sensible Cholesterol Free Foods

Wonderful Fresh Vegetables
Wonderful Fresh Vegetables
Good Wholesome Cabbage
Good Wholesome Cabbage
Figs one of the best for lowering Cholesterol
Figs one of the best for lowering Cholesterol
An Apple a Day!
An Apple a Day!
More Colorful Vegetables.........All photos courtesy Flickr.
More Colorful Vegetables.........All photos courtesy Flickr.
Garlic the key Allium
Garlic the key Allium

High Cholesterol

It was a bit of a shock to be told after a routine blood test that your bad cholesterol level is in the red zone! Immediate action was needed but where to start. The internet is full of advice, tips, diets and does and don'ts

First thing I did was take stock of our current diet. Surely ice cream (not every day!) couldn't be that bad, and I suppose that bacon is probably not very good despite the delicious flavor. I have never been overly fond of salads but it would seem that I didn't eat enough of them. As for fries ("yes I'd like fries with that") obviously too many had passed my lips (too easily).

Where do you start. Well I started on the Internet. source of most of my information since I realised a 1977 copy of the Encyclopedia just didn't cut it. There is so much advice there that it is bewildering but two things stood out, cholesterol is only found in animal products and without exercise things will still go pear shaped, including me, and I wanted to get away from pear shaped.

The family decided they wanted to join in the quest for a lower cholesterol count as I had shared with them some of the horror stories and pictures on "Lower your Cholesterol sites". It would appear that dietary fiber ( which didn't appear to be around when I was a little girl), maybe it was but people didn't talk about it or actively seek it out. is a very important part of a cholesterol lowering diet. Dietary fiber is found in most fruits and vegetables and Porage especially. Apparently it is found most in Figs and Prunes and we all know what they can do for you! Fish oil is especially good as it contains Omega3 oils and that is something I do remember from my childhood as we were forced to line up for a spoonful of Cod liver oil and malt every day. Ugh!! Not only that, cod liver oil made permanent stains on your clothes if you were so misguided as to spit it out.

Only 20 % of the bad cholesterol is from diet so changing that is a good place to start attacking the problem. Not all cholesterol is bad, the body needs HDL to function properly LDL the bad Cholesterol is the problem that needs to be addressed through our diet as it gets deposited in the arteries and the build up over the years causes heart attacks and other related problems. The Mayo clinic's staff list the following foods as best for lowering the LDL:

Oat meal and Oat Bran for soluble fiber.

Walnuts and Almonds rich in polyunsaturated fatty acids.

Fish (2 servings per week min) Salmon, Mackerel and Lake Trout, Herrings Tuna and Sardines rich in omega 3 fatty acids.

Omega 3 Oil found in Canola oil if you don't like fish.

This is just a partial list of the good foods. Some people may make more cholesterol because of a genetic predisposition or disease such as diabetes. We have upped the daily exercise to include more vigorous forms that elevates the heart rate instead of a stroll round the block with the dog. By modifying our diet with mainly fresh fruit and vegetables and removing animal based foods we hope to obtain our goal of reducing our LDL Cholesterol to the safe level.

This hub is just a summary of our problem and our solution using available information. We try to avoid medication unless vital. My only other observation is that one needs to read labels carefully on processed foods as it is surprising what may be lurking within like the now vilified High Fructose Corn Syrup!. Try to avoid processed foods when ever possible. Too much salt and sugar usually lurking within. Good health!





Thinks to Avoid

Not too many Eggs
Not too many Eggs
Dairy in Moderation
Dairy in Moderation
Only one scoop of Icecream
Only one scoop of Icecream
Bacon and Fried eggs are out for the Moment
Bacon and Fried eggs are out for the Moment
Cut down on Red Meat
Cut down on Red Meat

Good Advice

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    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Thanks for the learned comment. A bit depressing really but we can only do our best. Do you have experience of this problem?

    • De Greek profile image

      De Greek 8 years ago from UK

      Great stuff. One horrible thing is that once cholesterol cloaks the arteries, it does not go away. One can only try not to increase it. As to Walnuts and Almonds being rich in polyunsaturated fatty acids, the downside is that they are 600 calories for 100 grams, so a handfull a day can see your weight increase in no time ... Very difficult to win.

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Glad you liked the information. I am a great olive oil fan. I have lost weight since I altered my eating habits. Almost Vegetarian now. Thanks for dropping by.

    • lctodd1947 profile image

      lctodd1947 8 years ago from USA

      Good information and i just learned that olive oil is good for mono-unsaturated fat n(good fat) part and olives..it was on a hub here. thanks for the info

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Hi ladyjane glad you liked the information.Thanks for the comment

    • ladyjane1 profile image

      ladyjane1 8 years ago from Texas

      Great pictures of food made me hungry. great info

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Hello mazhar194 Health is really important and sometimes we are unaware of our state as I was. Thanks for the comment.

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      H Hello hello. Glad you found the hub useful. Thabks for stopping by.

    • mazhar194 profile image

      mazhar194 8 years ago from pakistan

      thanks for this healthy hub now we should really take care about this

    • Hello, hello, profile image

      Hello, hello, 8 years ago from London, UK

      Thank you for all these great tips. Wonderful hub.

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Thanks for the kind comment billyaustindillon (love that name) I totally agree!

    • billyaustindillon profile image

      billyaustindillon 8 years ago

      Great information thank you - natural remedies are always favored thanks

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Thanks Dim. I always appreciate you dropping by. good health to you and your family. xx

    • Dim Flaxenwick profile image

      Dim Flaxenwick 8 years ago from Great Britain

      Great information, thank you. I much prefer to try the natural way before having to resort to medication.

      I shall be reviewing the family diet, forthwith.

      Take care..xx

    • Gypsy Willow profile image
      Author

      Gypsy Willow 8 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Hi Vladimir. Thanks for the comment, much appreciated coming from an esteemed Doctor as yourself. Let food be our medicine.

    • Vladimir Uhri profile image

      Vladimir Uhri 8 years ago from HubPages, FB

      Very good article. Thanks. I recommend to my patients 2 apples a day.

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