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    LINDIEMAE   117,132
SparkPoints
100,000-149,999 SparkPoints
 
 

LOWERING MY HIGH BAD CHOLESTEROL BY DIET...


Sunday, December 20, 2009

CHOLESTEROL - OH BOY HERE WE GO AGAIN, YUP, I DECIDED TO RESEARCH THIS. NOW FINDING THENATURAL WAY AROUND THIS ONE WAS FAIRLY SIMPLE AS DR CROSBY HAS SHOWN ME HOW. THE NIASPAN WILL HELP JUMP START THIS BUT I ALSO HAVE TO LEARN TO CONTROL IT WITH DIET AS WELL. ONCE UPON A TIME WHEN I WAS LOW CARBING, I HAD NO CHOLESTEROL PROBLEMS. ALL WAS FINE. THEN I WENT HOG WILD AND BROUGH CARBS - ESPECIALLY PROCESSED CARBS - BACK INTO MY DIET, PROBUBLY AROUND THE TIME I QUIT SMOKING.

WELL I WON'T BE GOING TOTAL LOW CARB THIS ROUND. I DO LIKE TO HAVE MY CERIAL IN THE MORNING - I USUALLY HAVE NATURE'S PATH HEMP OAT MEAL WHICH HAS 4 GRAMS OF FIBRE, OR MY ALBRAN BUNDS WHICH HAS 9 GRAMS OF FIBRE. I ALSO USUSALLY HAVE A PIECE OF FRUIT WITH MY CERIAL - HOT OR COLD. THIS WEEK I BOUGHT CHEERIOS AS IT IS BEING TOOTED AS GOOD FOR LOWING CHOLESTEROL... WELL... THE FIBRE COUNT ON THE CHEERIOS IS ... 3 GRAMS...SO IN ORDER TO GET AT LEAST 5 GRAMS OF FIBRE WITH CHEERIOS I WOULD NEED 1 AND 1/2 SERVINGS - AND OF COURSE FRUIT. I DON'T MIND ACTUALLY SINCE I AM NOT COUNTING CALORIES, BUT FOR THOSE WHO ARE, THAT MIGHT BE A BIT HIGH. I HAVE CERTANLY ENJOYED MY CHEERIOS (MULTIGRAIN WAS THE HIGHEST) THIS WEEK. IT ALSO PROVIDED A BIT OF VARIETY.

I HAVE FOUND A COUPLE OF LINKS TO HELP ME EXPLAIN THIS PROCESS AND TO HELP ME FIND THE FOODS I NEED TO INGEST TO HELP ME LOWER THIS BAD BOY....

nhlbisupport.com/chd1/S2
Tipsheets/foodgroup.htm


THE ABOVE LINK GOES THROUGH THE VARIOUS FOOD GROUPS AND MAKES SOME SUGGESTIONS. THE ONLY THING I HESITATE ON IS THE "NO FAT" PRODUCTS AS THE PENDULUM STILL SWAYS BACK AND FORTH ON THAT. THE FACT IS YOUR BODY DOES NEED SOME FATS, AND YOU CAN'T ILIMINATE THEM ALL WHICH IS WHY I PREFER LOW CARBING. I STILL GET TO ENJOY ALL THE FOODS I LOVE TO EAT, BUT JSUT STAY AWAY FROM PROCESSED FOODS AS MUCH AS POSSIBLE. GRANTED THE CERIALS ARE STILL PROCESSED, AND I AM STILL ON THE LOOK OUT FOR THAT EASY TO FIX IN THE MORNING MEAL - SO FAR ITS BEEN WHAT I AM ALREADY DOING.

I WILL START TRACKING MY FIBRE AS THIS IS IMPORTANT TO REMOVING CHOLESTEROL FROM THE BODY. HOW???

ACCORDING TO AN ARTICLE AT THE DIET CHANNEL OF ALL THINGS, IT STATES THE FOLLOWING:

"Fiber helps the body gather and eliminate cholesterol
Dietary fiber binds bile, fatty acids, and blood cholesterol together into a large package of waste. Because it makes stool bulkier, fiber promotes easier bowel movements, and helps transport cholesterol out of your body.

Fiber decreases cholesterol production levels in the liver
Your body does not actually digest dietary fiber. Instead, soluble fiber sits in your large intestine where it is fermented by bacteria. During fermentation, some free fatty acids are produced. The process is not entirely understood, but one of these fatty acids travels to your liver and tells it to produce less cholesterol, resulting in a reduction of total cholesterol levels.

Recommended dietary fiber intake
Regardless of the physiological process for reducing cholesterol; you should increase your dietary fiber intake if you have high cholesterol. Daily requirements for women and men are 25 grams and 38 grams, respectively. Excellent sources of fiber include fruits, vegetables, whole grain breads, dried peas, lentils, and beans.

Another important dietary approach for cholesterol management is to reduce your saturated fat intake. This means eating less junk food and animal fat, specifically those found in meats and full-fat dairy products.

Ensuring you eat enough fiber
An easy way to meet fiber requirements and lower cholesterol is to split your daily fiber intake evenly into 5 mini-meals. If you eat between 5 to 8 grams of fiber at each of your 3 small meals and 2 snacks, your fiber goals should be easily achievable."

HERE'S THE LINK IF YOU WANT TO READ THE WHOLE ARTICLE:

www.thedietchannel.com/F
iber-and-Cholesterol-How-F
iber-Helps-Lower-Your-Chol
esterol.htm


THAT IS PRETTY WELL IN AGREEMENT WITH ANOTHER ARTICLE I READ THAT SUGGESTS THAT 5 GRAMS OF FIBRE A MEAL IS REQUIRED FOR THIS TO BE VALUABLE IN REDUCING AND ILIMINATING CHOLESTEROL.

WEBMD ALSO HAS A GOOD LISTING OF FOODS AND EVEN GOES A BIT MORE INDEPTH THEN THE OTHER SITE QUOTED:

www.webmd.com/cholestero
l-management/lower-cholest
erol-9/foods?ecd=wnl_hrt_061609


AGAIN THE SITE PROMOTES NO FAT - BUT YOU JUST CAN'T DO THAT ... YOU NEED SOME - YOU DO HAVE TO LIMIT THE SATURATED FATS - ITS NOT JUST IN THE FOOD LABEL EITHER , YOU HAVE TO READ THE INGREDIANCES AS WELL BECAUSE SOMETIMES THEY PUT MODIFIED SATURATED FATS IN "OTHER FORMS" SUCH AS HYDROGENATED OILS THAT MIGHT BE HIDDEN IN THE PRODUCTS...

ANYWAY, NOW THAT I HAVE SORTED THROUGH THE INFORMATION, I AM PRETTY WELL SURE I CAN TACKLE THIS AND SUCCEED IN LOWERING THE BAD BOY ALL TOGETHER... MY AIM WILL BE FOR 35 GRAMS OF FIBRE A DAY THROUGH MY DIETS. TRACK THE FIBRE AND KEEP A DAILY TOTAL OF WHAT I AM GETTING FROM ALL SOURCES.

JUST ANOTHER LEARNING CURB AND I WILL GET THIS ONE DOWN TO A SCIENCE AS WELL.

THANKS FOR DROPPING IN, I HOPE THE INFORAMTION WAS USEFUL TO YOU, OR SOMEONE YOU MIGHT KNOW. PLEASE NOTE, I AM NOT PROMOTING A NATURAL WAY OVER MEDICATION. WE EACH HAVE TO FIND THE WAY WE WISH TO TAKE, AND I PREFER NOT TO TAKE MEDS; THAT DOES NOT MEAN THAT SOME ONE WHO CHOOSES TO TAKE MEDS IS INCORRECT. I AM MEARLY SHARING WHAT I AM LEARNING ABOUT THIS. HAPPY HOLIDAYS !!! emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon
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Member Comments About This Blog Post:
IRENEHARPS 12/20/2009 9:10PM

    I found this site on FIBER. There's a good sample for a day's worth of fiber healthy meals, however the calorie count is high for someone trying to lose weight. You may want to check it out.

http://www.saveonfoods.
com/foodnutrition/tips/fibre.htm

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IRENEHARPS 12/20/2009 8:58PM

    The extra nutrients that I've been tracking are sodium and fiber. I had no real need to do this, no high blood pressure, nor did I suffer from constipation, or anything. I was simply curious. Ninety percent of the time, my daily total is OVER for SODIUM and UNDER for FIBER. Both surprised me! I realize that the minute I open a can of anything or go through a drive through...even keeping it healthy.....my sodium is thrown over the roof. As for fiber, I never really seem to know how to get more. I have noticed that I'm way under on the mornings that I have a healthy smoothie for breakfast versus the mornings that I choose to have my oatmeal. I really need to learn more about what foods are high in fiber. Thanks Lindie.

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DOTZCANDOIT 12/20/2009 7:17PM

  Thanks for sharing Lindie. Another thing to remember is to take plenty of fluids with all that fibre so it can do its thing.

I tried multi-grain Cheerios too. It's very good. Another cereal I've started to eat is one I call my bird seed cereal--Red River Cereal, which looks like it has lots of millet in it and has 6 grams of fibre per serving. Sometimes it's referred to as Scottish oatmeal. I add blueberries, strawberries or a 1/2 banana to it and lots of cinnamon.

Comment edited on: 12/20/2009 7:19:30 PM

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SUMMERHATS 12/20/2009 2:03PM

    INTERESTING THAT YOU ARE VEERING TOWARDS LOW CARBING, THAT IS WHAT I HAVE BEEN CONTIPLATING FOR THE LAST WEEK OR SO. I DID LOW CARB FOR ABOUT 5 YEARS UNTIL MENOPAUSE HIT, IT WORKED EXTREMELY WELL FOR ME THEN. I ALSO HAD VERY GOOD CHOLESTEROL COUNTS WHILE DOING LOW CARB. THE DR'S AND NURSES ALWAYS LOOKED AT ME LIKE I WAS NUTS WHEN THEY ASKED ME WHAT I ATE TO MAKE IT SO GOOD. LOW CARB CAN BE DONE WITHOUT GOING OVER BOARD ON THE FAT AND MEAT. YOU ARE CORRECT IN SAYING THAT EVERYONE NEEDS HEALTHY OIL/FATS IN THEIR DIETS, YOU JUST NEED TO MAKE THE RIGHT CHOICES.
GOOD LUCK ON YOU NEW PATH.

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