Healthy Diet. Choosing a Diet to lower Cholesterol and for better health and Energy
Sensible Cholesterol Free Foods
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!