Cholesterol: Lower the Bad and Raise the Good
Minimize consumption of saturated fats.
- Fatty cuts of beef, pork, and lamb, poultry skin, whole dairy products (milk, cream, full-fat cheeses, ice cream), palm and coconut oil.
- Saturated fat is the primary dietary culprit that elevates your LDL (bad) cholesterol.
Follow these simple strategies to raise your HDL (good) cholesterol level.
- Lose weight, if overweight.
- Engage in at least 30 minutes of moderate aerobic activity (brisk walking) most days of the week. (Talk to your healthcare provider first if you have any cardiovascular risk factors.)
- Stop using tobacco products.
- Include alcohol in moderation – 1 drink a day. Red wine best. (Talk to your healthcare provider before drinking alcohol to see if it is safe for you.)
- Strictly avoid trans fats (processed and fast foods that contain partially hydrogenated oil, shortening and stick margarine).
- Restrict the “Great White Hazards” – white flour products, white rice, white potatoes, sugars/sweet.
- Regularly consume foods that are known to raise your HDL: whole soy foods, green tea, shiitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil, avocado, nuts, seeds, whole grains, and beans
BODY WEIGHT is one of the most powerful predictors of future health. Take control of YOURS.
I’m launching my latest e-course soon. Stay tuned!