looks like I need to get even more serious:
Just found this:
The BIG Picture
FIBERS
You need to have some fiber with all your meals because fiber binds to “bad” LDL cholesterol1 and helps lower it. Soluble fiber also reduces the absorption of cholesterol into your bloodstream. You need to aim for a minimum of 10 grams of fiber daily, preferably 35 grams.
So here are the best fiber sources for lowering cholesterol and improving your overall health:
Beans – black, kidney, lima, lentils and pinto beans have a great source of soluble fiber. They’re also high in protein and don’t raise your blood sugar much, which is also very important for lowering your cholesterol.
Vegetables – you can never go wrong with vegetables. The greener the better. Broccoli, collard greens, spinach, Brussels Sprouts and artichokes are some of the best for fiber and improving cholesterol.
Fruits – apples and pears are very good, especially with the skin because of the pectin. Raspberries are one of the highest, at 8 grams of fiber per cup.
Nuts – they also have good fiber, with almonds and walnuts being the best. But walnuts are also high in omega-3 fatty acids, just like fish… Which also helps lower “bad” cholesterol further.
FATS
The right fats are very important for overall health because they help optimize all your hormones, which help control your cholesterol.
Now, even though other “experts” say to have polyunsaturated fats such as sesame, soybean, canola, corn, sunflower and similar “super-market” fats. I’m totally against these fats because they are very processed and BAD for your overall health and cause inflammation.1,5
In fact, studies have shown they can actually INCREASE your risk for heart disease.5
My suggestion is to stick to natural fats such as:
raw nuts – almonds and walnuts are best
avocados
fish oils such as salmon and krill
extra virgin organic coconut oil – YES, I know others say not to – but this oil increases your “good” HDL cholesterol and improves your thyroid, which further helps lower cholesterol
PROTEINS
Most Americans eat way too much protein. My suggestion is to eat LESS animal protein. It’s better to stick with vegetable sources and mainly wild caught fish, such as salmon.
CARBOHYDRATES
Similar to protein, people eat way too many carbohydrates, which increases insulin levels causing higher “bad” LDL cholesterol.1
Try to stay away from grains and have more vegetables, fruits, sweet potatoes and organic, gluten free “steel-cut” oats, which lowers cholesterol better than regular “rolled” oats.
Again, it’s best to eat foods that are NOT packaged. Try to keep things as natural and fresh as possible.
The BIG Picture
heart-disease-stats
Did you know that heart disease is the #1 killer2, killing more people each year than ALL the other diseases COMBINED?!!2
So, improving your cholesterol levels is very important… but it’s just ONE factor out of many, when it comes to decreasing and turning-back heart disease.
You also need to improve your HDL/LDL ratios, triglycerides, homocysteine and other lipid levels.
Ultimately, your goal isn’t even to lower cholesterol or to reduce heart disease – but to NOT have a heart attack or stroke.
It’s to NOT die prematurely.
