How I lowered my Cholesterol in 90 days with no meds.
Get serious about your health
I'm a 47 year old male and I always thought I was in good condition. I'm certainly not overweight (maybe a little underweight), and I'm not a smoker and don't drink obsessively. Last year I went in for a routine physical examination and all the tests came back perfect, except for my cholesterol level. Both my parents have high cholesterol and both have been on Lipitor for years. I don't exercise regularly but I am active. I don't overeat but I used to eat everything. I love bacon, red meats, dark poultry meat, and an occasional double super duper burger from the local fast food chain.
My doctor mailed my cholesterol results along with a list of foods to eat and to avoid. My numbers weren't terrible but my LDL level was the highest it had ever been. Normal range is less than 130, mine was 161. This freaked me out because my father has high cholesterol and he also has two stents and just had angioplasty because of where the third blockage was located they could not install a third stent.
Needless to say I took my doctor's advice serious and began the new diet immediately.
List of foods to Avoid
This wasn't easy because even though I wasn't one to over eat I LOVED FOOD!
Top on the list of foods to avoid:
- Red Meat
- Eggs Yolks
- Whole Milk
- Cream Cheese
- Sour Cream
- Ice Cream
- Poultry (Dark meat and especially Skin)
- Shellfish such as Shrimp and Lobster
I used to eat a 3 egg omelet for breakfast almost every other day, but not just any 3 egg omelet. My Omelet consisted of Cheese, bacon, onions, and mushrooms.Hash browns on the side, white toast with extra butter.
I used to eat a bowl of Ice Cream every night before bed. Not just one scoop but three heaping scoops with chocolate syrup on top and if we had whipped cream in the house I'd throw a healthy squirt of that on top.
List of Foods to Eat
Now I'm pretty creative so I still eat my omelets, but since the cholesterol is in the yolk, I discard that part of the egg and make an egg white omelet. I don't stuff it with bacon or cheese any more, now I use spinach, and onions or finely chopped broccoli and mushrooms. No white toast with extra butter. Now I eat wheat or rye with no butter. I sometimes have hash browns but with out the butter.
A the top of foods to eat to help lower cholesterol is Oatmeal. I used to eat oatmeal with butter and chocolate chips. Now I eat it with raisins, a spoon full of flax, cinnamon and chopped almonds.
More foods that help lower cholesterol:
My new Diet and weekly Breakfast routine:
I eat oatmeal with a spoon full of ground flax seed, raisins and cinnamon and occasionally throw some chopped almonds or sunflower seeds in the mix. I like my oatmeal a little on the soft side so I usually eyeball the water and stir until it started to thicken then add more water. I find it easier to swallow than the traditional "Wallpaper Paste" oat meal.
A side note on Flax Seed. Other than help fight high cholesterol, flax seek has numerous benefits which include:
- Fights Diabetes
- Fights Cancer
- Fights Constipation
- Fights Inflammation
- Fights Menopausal Symptoms
- Fights Heart Disease
- Helps the Immune System
- Fights Mood Swings
Lunch was a bit of a challenge. It would usually be a can of tuna fish with a little bit of lemon juice. I would also have an occasional sandwich which consisted of either chicken or turkey (No cheese). White meat only and NEVER and skin. I also cut out the soda pop and switched to unsweetened ice tea which would usually be a Green Tea.
Now Dinner was the easiest. I LOVE Salmon and I like it best on the grill. When grilling salmon it's important to have skin on one side. I lightly season the meat side with a little bit of sea salt and sprinkle a little bit of mixed spices on it. Spray the grill with a non stick spray and heat it to 400 degrees. Put the salmon filet on the grill skin side up for 7 minutes. (Cooking time will vary depending on thickness). Flip it over for 7 more minutes and just before pulling it off the grill, brush an olive oil/lemon juice mixture on it. I use 1 part Lemon juice 2 parts Olive oil. Slide a large spatula between the meat and skin when taking it off the grill.
I would also have a salad, I like the garden mix with spinach and a few different types of lettuces, a splash of olive oil and a splash of balsamic vinegar, or an olive oil vinaigrette dressing.
Quick and Easy Grilled Salmon
- Quick and Easy Grilled Salmon
Salmon is one of my favorite foods and it's so easy to cook. Not only is salmon delicious but it's a great food if you're watching your cholesterol. I'll show you how I prepare it and cook it on the grill the "Quick and Easy" way. Enjoy
The benefits of adding lettuce to your diet:
- Excellent source of several Vitamin A and beta carotene
- Rich source of Vitamin K
- Contain folic acid (Butter head and Bibb types)
- A good source of Vitamin C
- Contains Iron
- Contains Calcium
- Contains Magnesium
- Contains Potassium
- Rich in B-6
- Rich in Thiamin
- Rich in riboflavin
Eating lettuce regularly is known to prevent osteoporosis, iron deficiency anemia and believed to protect from cardiovascular diseases, Alzheimer's disease and cancers.
The final ingredient
The final ingredient to my diet is Krill Oil. I take 1 1000mg soft-gel tablet of Krill Oil every morning with breakfast. It's said that Krill Oil is 54 times better that fish oil for helping lower cholesterol. The brand I take is NKO or . Neptune Krill Oil
After 90 days of being on this diet my LDL came in at 131. My doctor was so excited she was practically doing back flips.
She also recommended exercising and I confessed that I haven't done that yet but I have started walking a little since the last check up.