Special Diets: Cholesterol Lowering Diet
Advisable
|
In Moderation
|
Not Advised
|
|
Cereal |
Wholemeal flour, oatmeal, wholemeal bread, wholegrain cereals, porridge oats, crisp breads, wholegrain rice and pasta, sweet corn | White flour, white bread, sugar coated breakfast cereals, white rice, pasta | Fancy breads e.g. croissants, savoury cheese biscuits, cream crackers |
| Fruit and Vegetables | All fresh and frozen vegetables – peas, broad beans, sweet corn. Dried beans and lentils are particularly high in fibre. Baked potato – eat skins wherever possible. Fresh fruit and dried fruit | Chips if cooked in suitable oil or fat, avocado pears, olives | Potato crisps, chips cooked in unsuitable oil or fat. |
Nuts |
Walnuts | Almonds, brazil. Chestnuts, hazel and peanuts | Coconut |
Fish |
All white fish, oily fish e.g. herrings, tuna | Shellfish occasionally | Fish roe |
Meat – Lean
|
Chicken, turkey, veal, rabbit, game | Ham, beef, pork, lamb, bacon, lean mince, liver and kidney occasionally | Visible fat on meat (including crackling), sausages, pate, duck, goose, streaky bacon, meat pies, meat pasties |
Advisable |
In Moderation |
Not Advised
|
|
Fats |
All fats should be limited | Margarine labelled “high in polyunsaturates”, corn oil, sunflower oil, soy oil, safflower oil, butter | Dripping, suet, lard, margarine not “high in polyunsaturates”, cooking / vegetable oil of unknown origin
|
| Made up Dishes | Skimmed milk, puddings, low fat puddings, e.g jelly, sorbet, skimmed milk sauces, pastry puddings, cakes and biscuits made with suitable margarine or oil and wholemeal flour. | Pastry puddings, cakes and biscuits made with suitable margarine or oil and white flour, ice cream | Tinned or whole milk puddings, dairy ice cream, pastry puddings, cakes, biscuits and sauces made with whole milk, eggs or unsuitable fat or oil. All proprietary puddings and sauces. Mayonnaise. |
| Sweets, Preserves and Spreads | Bovril, Oxo, Marmite | Meat and fish pastes, boiled sweets, fruit pastilles, peppermints, etc. jam, marmalade, honey, sugar | Sugar, Peanut butter, chocolate, toffees, fudge, butterscotch, lemon curd, mincemeat |
Drinks |
Tea, coffee, mineral water, clear soups, homemade soups, e.g. vegetable, lentil | Packet soups. Alcohol | Cream soup, fruit juice |
Tips for Optimizing Your Cholesterol Without Drugs
Your body needs cholesterol as it is important in the production of cell membranes, hormones, vitamin D and bile acids that help you to digest fat. Cholesterol also helps your brain form memories and is vital to your neurological function.
So the goal of the tips below is not to necessarily lower your cholesterol as low as it can go; the goal is to optimize your levels so they’re working in the proper balance with your body.
Seventy-five percent of your cholesterol is produced by your liver, which is influenced by your insulin levels. Therefore, if you optimize your insulin level, you will automatically optimize your cholesterol.
This is why my primary recommendations for safely regulating your cholesterol have to do with modifying your diet and lifestyle as follows:
• Reduce, with the plan of eliminating, grains and sugars in your diet. It is especially important to eliminate dangerous sugars such as fructose.
If your HDL/Cholesterol ratio is abnormal and needs to be improved it would also serve you well to virtually eliminate fruits from your diet, as that is also a source of fructose. Once your cholesterol improves, you can gradually reintroduce fruits at levels that don’t raise your cholesterol.
• Consume a good portion of raw food.
• Make sure you are getting plenty of high quality, animal-based omega 3 fats, such as krill oil. New research suggests that as little as 500 mg of krill per day may lower your total cholesterol and triglycerides and will likely increase your HDL cholesterol.
• Eat the right foods for your nutritional type.
Examples of heart-healthy foods and fats include olive oil, coconut and coconut oil, organic raw dairy products and eggs, avocados, raw nuts and seeds, and organic grass-fed meats as appropriate for your nutritional type.
• Exercise daily. Make sure you incorporate Peak Fitness exercises, which also optimize your human growth hormone (HGH) production. When you exercise you increase your circulation and the blood flow throughout your body.
The components of your immune system are also better circulated, which means your immune system has a better chance of fighting an illness before it has the opportunity to spread.
• Avoid smoking or drinking alcohol excessively.
• Be sure to get plenty of high-quality, restorative sleep.
