Cholesterol: 5 good foods, 5 bad foods
August 7, 2006 by Nancy
Filed under Health & Aging, Healthy Eating, Healthy Living
Trying to lower your cholesterol? Then stock up on these five foods:
Almonds
“Studies have found that eating just a quarter cup of almonds a day can lower your LDL by 4.4 percent.”
Oatmeal
“It doesn’t matter how you get your oats—those instant, just-add-water packets are just as good for you as traditional, slow-cooked versions.”
Fish
“Omega-3 fatty acids are widely considered to be the best of the “good” fats, and the best place to find them is in fish—especially fatty fishes like salmon, halibut and tuna.”
Red wine
“A glass of red wine, which contains flavanols, has been shown to have anti-inflammatory properties that may help lower cholesterol and stave off heart disease.”
Soy
“A little can go a long way—aim for about 25 grams of soy protein a day.”
…and avoid these five:
Whole-milk dairy products
Try low-fat dairy options instead.
Processed meats
This includes bacon, sausage, & liverwurst.
Fast-food fries
Tropical oils
Examples are palm kernel oil and coconut oil.
Baked goods
Always check the nutrition labels.
(based on “The Cholesterol Connection,” an article by Sally Wadyka)
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James on Tue, 8th Aug 2006 2:47 pm
(Almonds) Be careful! They are loaded with omega 6 fatty acids. I should take these with walnuts. Keep your omega 6 and 3 fatty acids balanced. Too much omega 6 fatty acids is just as bad as too much saturated fats!
(Oatmeal) That’s a question. These instant oatmeal packages contain either sugar or artificial sweeteners.
(Fish) Right on the spot. Also, take fish oil. I recommend eating at least 4 fish meals a week, which is double the American Health Recommendation of fish. But becareful, some fish have mercury in them. I recommend salmon, since it’s high in omega 3s while low in mercury.
(Red Wine) No. Do not drink it. Sure it may protect your arteries, but don’t you want to get a fatty liver? Try açaí juice instead. It’s got more flavinals without the alcohol. In other words, you get more than the benefits of red wine, but without the risk of a cirrhosis liver.
(Soy) Well, Do it in moderation. This isn’t a replacement of meat products. You still need some animal protein. Lean red meat is a powerhouse of nutrients, so eat some of it. Also, eat some clean pultery products.
You also need to be careful when cutting saturated fats from your diet. While TOO MUCH of it will do a number on your arteries, you need some for bone health, vitamin D absorption, and to enhance your omega 3 usage. Aim for at least 10 grams of saturated fat, but no more than 20. Too little saturated fats raises the risk of arterial hemmorage, excessive bleeding, osteoprosis due to poor vitamin D absorption, and hemmorage-related heart attacks.
You need to especially pay attention to the hydrogenated oils. They are far worse than coconut oil. While a high saturated fatty meal could raise cholesterol and lower the function of HDL cholesterol, trans fats not only do that, but they also block omega 3 and other essential nutrients, and unlike saturated fats, trans fats raises tryglicerides, Lipoprotion a, and C-Reactive Protein. In other words, they not only hurt your arteries, but they also block future intakes of the good fats and stay in your body for a long, long time.
It used to be moderation, but now there are foods that are absolutely off limits. They are: Any deep fried foods, vegtable shortening, pasteries, and any stuff containing “partially hydrogenated”, or even “fully hydrogenated oils”. While the American Heart Association does allow for no more than 1 percent trans fats, my recommendation is absolutely 0 percent. Even a gram of these trans fats is a ticking time bomb. And when I am saying avoid these foods, I mean it. A single french fry can do just as much damage as a pack of cigarettes. Even healthy individuals must avoid these at all costs.