I've been diagnosed with elevated cholesterol and I'm determined to lower it without medication - it should be no problem as I am active and I don't have a family history of HC. My plan, sharing if others are interested in research on this, as it can be confusing.
Follow a balanced, bright,
and colorful, minimal meat, low fat/low sugar diet, stay regularly active (also
diversify your activities) and maintain a healthy weight. Avoid supplements unless absolutely necessary
because of a diagnosed deficiency. A good, whole food, daily multivitamin is
enough. Build up to 25 - 30 grams of fiber a day (drink lots of water because of the high fiber).
Don’t be obsessive when you are out with others or in a restaurant. Moderation
in moderation. If you are following this regularly at home and when you eat out
by yourself, you can have the flexibility to indulge in a decadent treat. I like the policy of being gracious about the
foods people provide to me (I’m not a vegan) and I consider it a generous gift
if someone has prepared something for me (a dinner or cocktail or whatever).
Good:
Fish – those that are high in omega 3-fatty acids
like salmon, tuna, mackerel, herring, sardines and trout. The American Health
Association suggests two servings of fish a week. Again, choose a healthy
method of cooking. Scallops are good,
avoid shrimp. Shellfish as an occasional treat, do not bath it in butter. Do not bread or fry your fish.
Nuts and Seeds – almonds and walnuts are high in
mono-unsaturated fats, or healthy fats, but ¼ cup of nuts is 200 calories. Nuts are another good source of
monounsaturated fats. Eating 1 oz of any kind of nuts daily for one month
may lower LDL Cholesterol by 8 to 20 percent. Snack on an ounce a day —
the equivalent of 23 almonds, 35 peanuts, 14 English walnut halves, 49
pistachios, or 2 tablespoons of peanut butter. Or add chopped nuts to salads,
pasta, or yogurt. Nuts do have a lot of calories, so don’t eat them by the
fistful. Be aware of salted or flavored packaging. Chia and hemp seeds!
Oats and Barley – high in soluble fiber, which acts
like a digestive sponge to soak up cholesterol so you excrete it rather than
carry it in your blood. Don’t use oatmeal packets, though, since they contain
higher amounts of sugar. Use old-fashioned, quick-cooking or steel-cut oats
instead. Oat bran on yogurt. Barley in soups, salads, etc…..
Buckwheat, Farro, Quinoa, Bulgur Wheat
Berries – all berries, like blueberries and strawberries, are high in
antioxidants that help decrease blood pressure. We’re going for color. How
colorful is your diet?
Beans, Peas (moderation), kidney beans, Lentils, garbanzo, chickpeas, endame
and Peanuts– they’re high in fiber, a good protein alternative without
unhealthy fat. Make rice
and beans or bean-based soups. Toss beans, lentils, or peas into salads, or
swap them in for meat in pasta dishes. The TLC diet recommends three to five
half-cup servings daily of vegetables, dry beans, or legumes. Check
canned beans to make sure they don’t have added sugar or pork.
Tomatoes – they are very high in potassium and antioxidants “and
we’re thinking color again.” Drink
low-sodium tomato juice, add tomatoes to salads and sandwiches, and use
no-salt-added tomato sauce on pasta and to top side dishes of veggies.Cooking
or eating tomatoes with a little oil helps your body absorb more lycopene.
Avocados – these add great heart-healthy fats to a diet but watch
the guacamole ingredients. A superb accompaniment for a wide range of dishes
and great as a quick snack with other veggies, or on toast (whole grain).
Extra-virgin olive oil – substitute EVOO for butter, since olive oil
is the “Mediterranean butter.” This oil contains the healthier mono-unsaturated
fat. It has a distinct flavor, though, so it might not be right for all your
cooking. It’s best in salads, and for dipping breads and veggies. Polyunsaturated fats, found primarily in corn, safflower,
sesame, soybean, and sunflower oil, may slash LDL cholesterol. Monounsaturated fats, found
mainly in olive, avocado, and canola oil, not only lower LDL, but may also
raise HDL. Moderation 1 teaspoon
to 1 tablespoon. You can use olive oil as a substitute for butter when basting
meats. Walnut and flaxseed oils are also great
alternatives.
Allium Vegetables – Garlic and onions are said to reduce
inflammation in the body. Garlic lowers cholesterol and can reduce blood
pressure. Also chives and leeks.
Dairy – it’s great
for calcium but choose low- or no-fat options.
Eggs: Just beware the sides, especially bacon and saturated fat laden omelettes.
Most of the cholesterol in the body is made
by the liver, not delivered through diet. And while diet does matter, research
has found that cholesterol levels have more to do with the fat you eat, namely
saturated and trans fats, than cholesterol.
And eggs contain healthy nutrients, including vitamins A and D, as well
as protein. Long-term population studies show that eating an egg a day hasn't
been linked to higher rates of heart attack or stroke.
Dark Leafy Greens – traditional lettuce, kale, chard, arugula, and spinach
varieties, and the ends of beets, collard & mustard greens and similar veggies
Mushrooms – all kinds
Endame and Soy – endame as a side, snack or on salads.
Soy as a meat substitute (get good products – soy has a lot of problems related
to mass production). Jackfruit is
another good meat substitute, I like the chorizo style.
Drip Filtered Coffee (filters remove the cholesterol raising elements of coffee)
Fruit: Apples, Oranges, Bananas, Red Grapes, Pears, Oranges, Grapefruit, Pomegranate,
Lemons, Limes, raisins, cucumbers (Juices – 100% fruit, no sugar added)
Veggies: Broccoli, Brussel Sprouts, Sweat Potatoes, Asparagus, Cauliflower, Bok Choy,
Cabbage, Carrots, beets, parsnips,
potatoes, and yams (Veggie drinks – must be low sodium)
Canola Oil
Alcohol in moderation (no more than two normal drinks for an adult male – red wine
or clear alcohol without sugar mixers preferrable… calorie laden craft beers, very
much in moderation. I love specialty beers, just keep in mind, roughly, lager 135 calories, regular IPA 200ish (going upward for double), regular stout 250ish, barrel aged stout app 350 calories.
Exercise – at least five times a week. Mix it up, make it fun, or at least interesting :)
Local, pasture raised, grass fed meats and eggs
Turkey is the lowest cholesterol of the bird meats (followed by chicken – both without
skin)
Hot Sauces and peppers (these are life savers – I use them liberally and as
alternatives for saturated fat laden condiments)
Teas: Green Tea (1 -2 cups a day); I love the feel of Ginger/turmeric/galangal
teas – choose your favorites, learn what they can do for you
Dark Chocolate (moderation) and Cacao (smoothies or hot chocolate)
Thai food (one of my
favorites) is spicy and delicious, but it can raise your cholesterol if you
don't choose carefully. The secret ingredient? Coconut milk. It makes curries
smooth, and it's high in saturated fat. Scan the menu instead for stir fries or
noodle dishes, and ask to have your dinner steamed or made with vegetable oil.
Choose chicken or soy, rather than beef, throw in some extra veggies, and enjoy
your takeout guilt-free.
Probiotics besides yogurt: Kimchi, kombucha, kefir,
miso, sauerkraut (check for sugars and sodium). There is good evidence that certain probiotics, particularly Lactobacilli, can help reduce cholesterol. They do this by preventing cholesterol from being made and absorbed, as well as by
helping break it down
Bad:
Prime cuts of beef (including organ meats – definitely not a problem for me)
Processed Meats: Bacon (noooooooo!), sausage, cold cuts, etc)
Ice Cream and Gelatto
Whole & 2% Milk and cheese (if you need cheese, get hard cheese… the slower
grating process resists binge eating like takes place with the softer cheeses. Mozarella, feta, and cottage cheese are also good alternatives - in moderation)
Sour Cream (you can substitute non-fat yogurt in recipes)
French Press Coffee
Smoking tobacco (not a problem for me, but just fyi)
Excessive alcohol
Butter, Margarine and Ghee
Coconut milk and coconut oil (Coconut oil is
extremely high in saturated fat — about 50 percent more than butter, even.)
Most granola (Eat granola that
is sweetened only with dried fruit, honey or maple syrup, and that has at least
20 percent of the recommended daily value for fiber. )
Shrimp (high in cholesterol)
Flour tortillas (there are high fiber tortillas that could work, almond tortillas are great (I get mine at costco), and corn
tortillas if they are not made with lard)
Pasta (refined wheat/etc types). When you do indulge, think marinara or marsala, not meatballs, and linguine
with clams, not lasagna.
Energy Bars (almost all of them – check saturated fats and palm oils)
Duck and Goose
Starchy Veggies: Some vegetables are better than others when you're watching
your triglycerides. Limit how much you eat of those that are starchy, like corn
and peas. That way, your body won't turn the extra starch into triglycerides.
Adapted from: Mayo Clinic, Web MD, Healthline, Everday
Health, Harvard University
