Weight Loss and Cholesterol Tips:
1. Reduce the amount of saturated fat, cholesterol and total fat in your diet.
Your diet should contain no more than 30% of the total calories from fat. The easiest to achieve this goal is to eat fewer animal products and eat more plant foods.
2. Don’t eat margarine or foods containing trans-fatty acids and partially hydrogenated oils.
Hydrogenation of oils changes the structure of the natural fatty acid. This new structure interferes with the body’s ability to utilize essential fatty acids. The following foods typically contain hydrogenated oils and trans-fatty acids: virtually all refined and processed foods, fried foods, margarine, cakes, cookies, candies, doughnuts, bread, canned soup, crackers, processed cheese, canned foods, cereals, snack foods, salad oils, any grocery store oil that does not say cold pressed on the label.
3. Eat more cold water fish and take an essential fatty acid supplement.
Fish such as salmon, mackerel, sardines, herring and halibut are good sources of the essential omega-3 fatty acids EPA and DHA. These fatty acids have been shown in hundreds of studies to lower cholesterol and triglyceride levels.
4. Eat five or more servings of highly colored vegetables and fruits.
The deeply colored vegetables and fruits contain large quantities of substances called carotenoids and flavonoids. These compounds are potent antioxidants are highly protective against heart disease.
5. Increase the intake of dietary fiber by eating six or more servings per day of whole grains and legumes.
Water soluble fiber found in fruits, vegetable, legumes and whole grains is highly effective in lowering serum cholesterol levels. Total fiber intake should be at least 35 grams per day. In some cases a water soluble fiber supplement such as guar gum, pectin or psyllium may be beneficial.
6. Eat more soy, legumes, nuts and seeds. Eat less animal protein.
7. Cook with olive oil.
Polyunsaturated oils like corn and safflower are converted to toxic derivatives known as lipid peroxides under the influence of heat. These peroxides greatly increase the risk of developing heart disease. Olive oil stands up better to the damaging effects of heat and light and is preferred for cooking. A good way to reduce your butter intake is as follows: soften some butter, mix in an equal amount of cold pressed olive oil, and store it in an airtight container in the refrigerator.
8. Limit the intake of refined carbohydrates and increase intake of complex carbohydrates.
Consumption of refined carbohydrates such as sugar, baked goods and processed foods is a significant factor in the development of atherosclerosis. Your body responds the sugar in the refined carbohydrates with increased insulin secretion. Elevated insulin levels are associated with elevations in cholesterol, triglycerides, blood pressure, and risk of death from cardiovascular disease.
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The information contained in this post is not intended to treat or diagnose any disease. Please seek the advice of your physician.