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High Cholesterol Message Board


High Cholesterol Board Index


Hi again, as I thought you eat a lot of meat and I'm certain you can lower your CH via diet. Chicken is not a healthy meat yet everyone thinks it is- because of decades of successful food industry marketing. Grain fed is healthier but beef should be eaten rarely, say 1-2 times a month. And chicken very rare as well. Both are highly inflammatory. The only anti-inflammatory meat is cold water fish, rich in omega 3s. But even they should be consumed no more than twice a week.

I use to eat meat as the main part of the meal. With veggies on the side. But that's not sufficient to reduce CH. Now the meat is on the side, if at all. For example I'll sometimes have small pieces of chicken in a large romain/spinach salad with black beans on top, tomatos, a sweet potato and broccoli. This is typical of what I eat now that made all the difference. I keep the beef and chicken very small portions. That's how I got my CH down without meds. I learned this from Dr Furhman's Eat to Live book and his Nutritarian Food Pyramid.

It's often said that it's difficult to change from being a meat eater to almost vegetarian. However, once you do it, you find that you feel better, and enjoy the rich flavors of a wide variety of veggies. Plus you get the powerful phyto-nutrients and anti-oxidents and anti-inflammatory benefits. Meat has none of those.

Protein is an issue. How to get enough without a lot of meat? The answer is simple. Veggies have more protein per calorie then meat! Those considering becoming almost vegetarian ask- "you ask me to eat a salad and some broccoli for a meal? I'll starve!"

That would not be a sufficiently satisfying or healthy enough meal. What I had to learn was make a large salad with all kinds of veggies, always add beans on top, and another cooked veggie on the side. Like a sweet potato. And very very easy on the dressing. This would be very anti-inflammatory, which again is your goal, to stop the body's need to use cholesterol for cell inflammation/damage repair.

In the meal I just described, the sweet potato packs a LOT of anti-inflammation power. For example,

fried chicken breast:
1lb=230 calories, 11g of fat, 21g of complete protein
anti-inflammation factor = -47 (midly inflammatory)
vitamin completeness score = 30 (100 is complete), which is fair

sweet potato:
1 cup=180 calories, zero fat, 4g's of protein (incomplete)
anti-inflammation factor = +378 (strongly anti-inflammatory!)
vitamin completeness score = 65, twice the vitamins of chicken

I'm comparing chicken to a sweet potato because the inflammation factor and fat content. Imagine if you substituted a sweet potato for your chicken. What would happen? I think your CH in 3 months would drop sharply! Am I I suggesting you do this? I know it would work, but I also know you are not likely to do it. I'm just make the point to demonstrate what it's going to take in diet if you want to lower your CH drastically. Eating sweet potatoes is very healthy- twice as healthy as chicken. Yet we think of chicken as a healthy protein. Yes it has complete protein but it comes at the cost of fat and calories. That's a high price to pay for lots of protein.

I've never done body building but I do know that when it's excessive, it's not healthy for the body. Excessive exercise of any kind is not healthy for the body. Even cardio. So I always ask body builders- is the price to pay for the high fat meat protein calories worth the health risk of the extra CH and calories and excess protein? It's one thing to work out to maintain healthy muscles. It's another thing all together to work out to build muscle not for health, but for 'looks' or whatever vanity reason. There will be a 'health price' to pay for that excess.

I suggest work outs only to maintain NORMAL and healthy body muscle. Because extra work outs to build muscle come at a health price. It's better to have muscle than fat. But it's not healthy to have extra muscle if it requires a diet of high fat/calories/protein.

I think a Green Superfood supplement is ok, as long as it's not replacing whole foods in the diet. Only if used as a supplement. There are 100's of unknown but powerful phyto-nutrients in whole foods that peak at the time of cooking (cook veggies lightly) that even the best green supplements will not have. So always eat fresh whole foods (raw and lightly cooked) when at all possible- this means every meal!

Now that I've changed to meals with fresh whole foods, like I described above (the salad, sweet potato, etc) I feel cheated when I don't eat this way. If I have a burger and fries, I get a fat/protein hit, but then I get that heavy feeling. And I miss the fullness of what I describe is a like a vitamin 'rush' in the healthier meal. It's like vitamins and nutrients are flooding the cells. I miss that when I now eat a standard meat meal.

Do start taking your BP on a regular basis. I suggest a home BP auto kit. They are easy to use. Learn what good BP range is, and if out of normal range, take action. Again, diet helps keep BP normal.

Yes- hot spices like jalapenos or habanero sauce are very good and highly anti-inflammatory! In fact, they are super anti-inflammatory. Always add to foods! excellent! However, they would not be sufficient to counter a lot of meat (fat) in the diet. Try to get meat to 10% of diet. And again, I suggest no chicken at all. It's not a healthy meat. Fish is very healthy- but only wild caught in Alaska, not farmed. Farmed fish is highly inflammatory. Wild deep Alaska fish is highly anti-inflammatory.

I don't know about Naproxen.

Hope you get that CH down. take care





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