Cholesterol, what you need to know – Part 4
More recommendations for Diet and Lifestyle:
- Include foods in your diet that are rich in soluble fibre, such as low starch salad type vegetables (eg raw beetroot, broccoli, cauliflower, zucchini), raw unsalted nuts and seeds (eg walnuts, almonds, pecans, pepitas, sunflower seeds). Note: always increase water consumption with increased fibre.
- Cease alcohol consumption or reduce your alcohol intake to no more than one drink per day, ensuring you have 2 or 3 alcohol free days each week. Avoid binge drinking.
- Don’t smoke, it increases inflammation and artery damage causing more cholesterol to be produced by the body to act as a “bandaid”.
- Exercise regularly (for example, at least 30 minutes of brisk walking daily – you must get puffed)! If you don’t know what exercise you should be doing talk to a qualified Personal Trainer to get the right advice for you.
- Avoid fried foods, especially deep fried foods, battered food, pies, sausage rolls, hot dogs, spring rolls etc.
- Avoid sugar (confectionary, lollies, cakes, muffins, pastries, chocolate, sweets, sweet drinks etc).
- Avoid consumption trans-fatty acids/hydrogenated oils (including margarine and other processed foods) and confectionary (sometimes listed as hydrogenated oil/fat on the label).
- Reduce salt (labelled as sodium in packaged foods). Foods are considered to be low in sodium if they contain 120mg or less per 100g. Foods with more than 500mg per 100g of sodium are considered to be high in salt.
- Reduce caffeinated and sugary drinks: coffee, tea, soft drinks, milk drinks and energy drinks.
- Drink dandelion coffee/tea (it is liver friendly) and other herbal teas such as chamomile.
- Drink green tea an antioxidant (no milk or sugar) in moderation (it still contains caffeine).
- Eat a serving of berries each day 1/3 to 1/2 cup depending on the size of the berry (bilberry, blueberries, cranberry, strawberries etc) – high in bioflavonoids and antioxidants. Antioxidants are extremely important because they stop the LDLs from become oxidised and therefore damaging to your body.
- Add fresh garlic to meals.
- Do not skip meals, eat regular meals. Compared to a regular meal pattern an irregular meal pattern has been shown cause blood sugar and blood cholesterol problems.
- Drink plenty of water.
- Relax: relaxation has been shown to reduce cardiovascular risk factors.
- Any food allergies/intolerances or other gut problems such as Irritable Bowel Syndrome must be identified and managed properly. These allergies and gut problems cause inflammation and over stimulate the immune system which will ultimately lead toward chronic diseases like heart disease. It is best to enlist the support of health professionals who specialise in this area (this is one of our specialties at the Informed Health Nutritional Wellbeing Centre).
Go back to part 1
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Go back to part 3
Go to part 5
For more information or personalised advice on a healthy diet contact Fiona or Rachel on (02) 47 222 111 or www.informedhealth.com.au
Eddey Stephen. Cardiovascular Disease: The best treatment options, 2011. Health Schools Australia, Gold Coast, QLD, Australia.
Many references and studies are available at : http://www.dietdoctor.com/science