High Cholesterol - PART 2

NORMAL Cholesterol LEVELS

Total cholesterol: 165 - 200 mg/dL

LDL: below 130 mg/dL

HDL: 50 mg/dL or higher

Total cholesterol/HDL ratio: less than 3.7

LDL/HDL ratio: less than 3.0

NOTE: The relative amount of total cholesterol to HDL and the ratio of LDL to HDL are considered MORE IMPORTANT than TOTAL CHOLESTEROL.

Recommended FOOD

High fiber diet: veggies, fruits, nuts, seeds & whole grains

Soluble fiber: Oat bran

WHY: reduces total & LDL when consumed DAILY

Oatmeal

WHY: one bowl can lower cholesterol levels between 8 & 23% in 3 weeks

Pectin (skin of apples)

Ground flaxseeds, beans, apples, peas & pears

Nuts: almonds & walnuts

WHY: Study in Barcelona, Spain showed walnut-rich diet reduced total cholesterol by as much as 7.4% and LDL cholesterol by as much as 10%

Deeply colored fruits & veggies

WHY: reduce risk of developing heart disease & other serious degenerative illness

Eat a WIDE VARIETY for the BROADEST PROTECTION, and try for at least 5 RAW or LIGHTLY COOKED servings per day.

Essential FATTY ACIDS (EFA)

WHY: they have a heart-protecting effect

Consume 2 servings a week of heart-healthy OMEGA-3 fatty acids found in cold-water fish (anchovies, Atlantic herring, sardines, tilapia (not the farmed kind which are TOXIC), & ocean or CANNED SALMON.

Ground Flaxseeds - sprinkle them over salads or use the oil as dressing.

Olive Oil

WHY: increases HDL levels

Garlic & Onions

WHY: help lower LDL while raising HDL

Spices: cayenne, basil, rosemary & oregano.

WHY: they are rich in antioxidants to prevent cholesterol oxidation

Green tea

WHY: it's rich in antioxidants that have been shown to prevent cholesterol oxidation

FOOD to AVOID

Hydrogenated or partially hydrogenated (trans fats) fats

WHY: they raise LDL & triglycerides; reduce HDL

Fried foods, sweet baked goods & most CRACKERS

WHY: they're loaded with trans fats

Margarine & vegetable shortening

Sugar & alcohol

WHY: they stimulate the liver to produce more cholesterol

Sugar includes sodas, candies, juices, low-fat baked goods

Refined carbos: candies, desserts, soft drinks & white bread

WHY: they increase insulin, cholesterol & triglyceride levels. If you cut back on saturated fat but increase your intake of these carbs, you actually boost your risk of a heart attack. However, substituting fruits & veggies is protective.

From a book: