It looks to me like Becky's recommendations and guidelines are spot-on! I would definitely follow those, as they're solid, broadly applicable suggestions
Fitness Minutes: (34,370)
22,454 1/15/14 3:39 A
Dietitian Becky has given you good tips, so I won't repeat, however I will share with you my experience.
I USED to have a very high cholesterol, but very low HDL even tho' I always ate a really healthy diet and not excessive in calories - generally around 1650-1850. I was also on medication for my cholesterol. My HbA1c had me borderline pre-Diabetic. Without having to change WHAT I ate, just reduce it, my cholesterol is now perfectly normal - in the low-healthy range, and my HbA1c is also in the healthy range. All it took for me was weight reduction My bloods didn't come back normal until I had lost about 50lb. I AM still on statins, tho' - my Dr and Dietitian want me to continue with them because my HDL is borderline with being a bit too low, still.
To the original poster... I assume you are trying to improve your cholesterol level, and maybe your HDL and LDL levels too??? We have a heart healthy center here at SP which you may want to join. It contains great articles about heart health. See the link below.
There are many "tips" that can help with heart health. Some are more effective than others at improving your laboratory results. Some of the most important are: achieving and maintaining a healthier weight. exercising most days of the week. stop smoking if you smoke. Limit total fat to no more than 35% of your total calories. this is the upper end of your SP range. Limit saturated fat to no more than 10% of calories. This is the range we also use at SP. Limit trans fat as much as you can. Get at least 25 grams of fiber daily. Eat at least 5 servings of fruits and veggies daily. Finally, you get to dietary cholesterol intake. This amount does not have as much impact as the other tips already listed. I would suggest you focus on the others first and try to aim for no more than 300 mg daily of cholesterol. But when you have 1-2 eggs in the morning for breakfast or that chicken breast at lunch---don't get overly concerned with this intake and how it increases your cholesterol amount. As I already said---the other tips have a much greater impact in heart health.
And do talk to your doctor about taking a heart healthy class in your community or at your hospital for more specifics.
Yes, Chicken even without the skin is a curse for me. I was eating too much of it and my cholesterol went up 50 points. Now I have 2 chicken legs w/o skin, no more and seldom. I have switched to Jennie O 99% Fat Free Ground Turkey. I use Kitchen Bouquet for flavor, make a turkey burger or stir fry, meatloaf out of it and I am happy. 4 Ounces is only 120 calories. I stay under 200MG a day and have lowered my cholesterol 51 points.
Eating foods such as red meat, whole milk dairy products, egg yolks, and some kinds of fish can make my cholesterol levels go up.
I eat foods with less fat, saturated fat, and cholesterol. Take off the skin and fat from meat, poultry, and fish. Eat food that has been broiled, baked, roasted, or poached instead of fried. Eat lots of fruits and vegetables everyday. Citrus is rich in hesperidin, a plant compound that cuts cholesterol.
Seeds also possess cholesterol-lowering properties. Based on their hytosterol and fiber content, sunflower seeds, pistachios, almonds, sesame seeds and pecans are the top five for lowering cholesterol. Take a 2 minute break every 20 minutes..this will up your good cholesterol and boost fat burn and lower blood sugar.
Cannellini beans help reduce cholesterol.
Sardines are rich in omega-3 fatty acids. Omega-3’s not only lower LDL cholesterol, they’re also anti-inflammatories, and they significantly reduce blood levels of triglycerides.
Nuts... you might want to look to things like almonds or walnuts to be able to get a whole bunch of cholesterol lowering properties, like sterols, stanols, omega 3 fatty acids, unsaturated fats and soluble fiber. Pine nuts are nature's only source of pinoleic acid, which stimulates hormones and helps diminish your appetite. Helps lower cholesterol. Pistachios have phytosterols, plant compounds that block absorption of dietary cholesterol.
Sesame seeds The sesamolin that these seeds contain helps lower and prevent high blood pressure and cholesterol.
Oatmeal is probably the best way to lower cholesterol. because it contains soluable fiber...just like kidney beans, apples, pears, mushrooms and even barley. 1/4 cup of barley will also help you stay full.
Raw foods, vegetables and fruits, fiber..... These kinds of foods help control blood sugar, and help in maintaining a healthy HDL level. Green beans can help lower blood pressure and cholesterol and is low in calorie and sodium.
Mushrooms are extremely low calorie are fat and cholesterol free. Popular choices are Portabella mushroom burger or mushrooms stuffed with crabmeat, or raw with a dip. I make pizza's out of the Large portabella's. Scoop out the stem, add favorites and bake for 25 minutes or until soft.
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1 1/13/14 9:38 P
Hey guys my names Greg and I had some questions about cholesterol. I'm trying to eat healthier and avoid too much cholesterol. Chicken breast is an easy way for me to eat healthier because unlike most healthy foods I enjoy eating it lol. But I noticed that there's like 75 MG's of cholesterol in each piece which is alot if the limit of cholesterol is supposed to be no more than 300 MG's per day. So what I'm asking is are there any meats that dont have a ton of cholesterol or is chicken gonna be my best bet? I just wanna find new ways to eat better but not sacrifice enjoying my food you know? I'm not exactly a vegetarian so what routes should I take?
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