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Tips for Lowering Cholesterol

Answered on August 19, 2014
Created June 20, 2012 at 7:46 PM

I've been putting off and putting off starting a Whole 30, but I think I may have a good reason to just do it.. I just found out my cholesterol is a bit on the high end (264). Eggs have always been such a good, easy breakfast for me and I love meat! I definitely need to increase my exercise levels. I've been a total slacker in the gym.. I work long days and am just so tired ALL THE TIME! Any other tips to get things back under control, increase my motivation to start this Whole 30? Anything is appreciated! I'm a little blue..

A1a7413b99e03bc77f02d95c4170ea43

(2393)

on July 16, 2012
at 01:19 AM

Yeah, this person needs to go back and read some books... and get the heck off of paleohacks.

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 05:25 PM

Wow, most of the info in this post is just bad science.

93eea7754e6e94b6085dbabbb48c0bb7

on June 20, 2012
at 08:32 PM

Can you provide a day of eating please?

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on June 20, 2012
at 07:57 PM

What's your breakdown of HDL and LDL?

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4 Answers

2
782d92f4127823bdfb2ddfcbcf961d0e

on June 20, 2012
at 08:21 PM

Total cholesterol doesn't mean much without knowing your HDL's, LDL's, triglycerides, etc. If your HDL's are high and triglycerides are low then you may have nothing to worry about. If your LDL's are high then you need to know their breakdown to determine if there is a problem. Generally, fats do not increase your cholesterol and by decreasing your carbs you can lower your triglycerides.

0
C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 05:30 PM

Get your actual detailed cholesterol numbers measured. Reduce grains and simple carbs to lower triglycerides, and help change your LDL from small dense to large puffy. Avoid Soy and PUFA except for Omega-3, and aim for Fish based Omega-3, as our bodies are inefficient at converting Flax or walnut Omega-3 ALA to useable DHA. Practically every cell in the body is capable of making Cholesterol as it is so critical to life, yet dietary cholesterol intake has very little affect on blood serum levels. Healthy saturated fat from pastured animals will increase your HDL.

0
64433a05384cd9717c1aa6bf7e98b661

(15236)

on June 20, 2012
at 07:49 PM

The eggs and meat shouldn't be that much of a problem, do you eat dairy? Cutting out dairy (including butter) seems to help some folks quite a bit. There are a number of lengthy discussions on here about it.

-4
875bfc422be7b7e9baab37e7d27ebb25

on July 12, 2012
at 05:12 PM

Selecting the proper foods to get a diet that maintains healthful levels of cholesterol will not take tough preparation. You have plenty of low-fat, high-fiber foods to choose from to provide you with low cholesterol rewards. You merely minimize your intake of foods that grow your potential risks for high cholesterol levels while taking advantage of a number of heart healthy foods. While you practice your low cholesterol diet plan, it turns out to be a habit and you will not notice that you might be on a diet whatsoever.

Fats and Cholestrerol levels

Bad fats in the diet plan result in the rise in dangerous cholesterol inside the bloodstream. Nutritional cholesterol, like that found in eggs, may only have a small effect on blood cholesterol for several individuals. Other individuals may must keep an eye on their intake of dietary cholesterol too. You also have a variety of wholesome fats to preserve yourself from high cholesterol.

Reduce Saturated Fat

Saturated fat increases LDL cholesterol, which amasses inside the blood vessels and forms plaques within the arterial blood vessels. This interferes with blood flow and may result in cardiovascular diseases. These fats are derived from animal meat, poultry and dairy goods. Fish contain saturated fat, but generally less when compared to poultry and meat. Decrease your consumption of saturated fat by eating the leanest of meat and cutting off all noticeable fat. Choose skinless chicken and poultry. Consume no more than 6 oz of meat, poultry or fish a day. Select low-fat or nonfat dairy goods. You can additionally replace entire eggs with egg-whites and egg replacements.

Avoid Trans Fat

Remove trans fat from your diet. Trans fat increases Low density lipoprotein levels and also reduces levels of safe HDL cholesterol. HDL, typically known as the "good" cholesterol, cleans away excess cholesterol inside the blood stream. Foods that may contain trans fat are refined foods such as retail cooked snack foods and french fries or some other foods that are fried in eating places. Examine your food labeling for trans fat listings while you shop.

Unsaturated Fat

Wholesome fats consist of fish that contains omega-3 essential fatty acids, for example tuna, spanish mackerel, salmon, herring, freshwater trout and halibut. Omega-3 essential fatty acids improve cholesterol levels to help avoid heart illness. Omega-3s are a sort of polyunsaturated fat, that is additionally discovered in walnuts, flax seeds and soybeans. Monounsaturated fat also helps cholesterol levels. Utilize olive, canola and peanut oils, that contain monounsaturated fat, instead of butter or any other fatty additives in the course of cooking or preparing food. Avocados, almonds, hazelnuts and pecans have wealthy amounts of monounsaturated fat.

Fiber loaded foods

Take pleasure in a lot of fruits, vegetables and entire grains, which include soluble fiber to help lower cholesterol. Add fresh fruit in salads or desserts with your dishes. Choose steamed veggies and avoid breaded or fried vegetables. When getting canned or frozen vegetables and fruits, avoid foods with added sugars, creams or fatty additives. Incorporate wholegrain or whole wheat bread, pasta and cereal to your diet. Complete grains examples also include oat meal, oat bran, brown rice and barley.

Get more tips on lowering cholesterol here.

C45d7e96acd83d3a6f58193dbc140e86

on July 12, 2012
at 05:25 PM

Wow, most of the info in this post is just bad science.

A1a7413b99e03bc77f02d95c4170ea43

(2393)

on July 16, 2012
at 01:19 AM

Yeah, this person needs to go back and read some books... and get the heck off of paleohacks.

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