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High Cholesterol Message Board


High Cholesterol Board Index


Here is an outline of what was likely (or should have been) on that sheet you lost.

If you eat animal flesh, choose lean cuts. Increase you consumption of fish. Remove visible fat (and skin from poultry) before eating.

Increase your consumption of fruits, vegetables, legumes, and whole grains. True whole grains are things like barley, quinoa, popcorn, brown rice, bulgur, etc., not so-called "whole grain" bread and pasta (though the latter in moderation is fine). These foods should make up the majority of your diet.

Minimize your consumption of processed, pre-prepared foods. If your great-grandmother wouldn't recognize it as food, don't eat it. Eat foods as close to how they came from the plant or animal as possible, e.g. shop around the perimeter of the supermarket rather than the inner aisles.

Minimize your consumption of "white stuff": flour, sugar, bread, crackers, cookies, etc. (Eating a lot of foods made from these products is a real culprit for high triglycerides and low HDL).

Minimize your consumption of full-fat dairy. Substitute reduced-fat or nonfat dairy products whereever possible.

While I agree that one should not eliminate all fat from the diet, saying that it is okay to continue to eat butter, cheese, cream, whole milk, etc. is dangerous for most people (my numbers go through the roof it I'm testing after an Atkins-type week, and my numbers are better when I eat properly as outlined above). While an occasional meal that includes small amounts of these foods aren't going to hurt most people, the key words are "occasional" and "small."

Be sure to eat a variety of healthy fats, e.g. olive oil, canola oil, avocados, walnuts, almonds, olives, etc. These are all high calorie, however, so don't overdo it. Just make sure you have at least two or three teaspoons of one of these fats per day.

Stop eating at fast food joints.

If you don't exercise regularly, start.

Do not eat any products with the word "hydrogenated" (in any of its variations) in the list of ingredients. (These fats are worse for you than butter).

I'm sure I've forgotten a few things, but this list should get you started. Good luck!!





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