In order to be truly healthy and happily living the Good Life, it is imperative that you at least drastically lower your intake of cholesterol. Basic dietary guidelines are as follows.
Limit the following in your diet.
Trans-fat or saturated fat. Anything that contains partially hydrogenated vegetable oils, especially margarine and baked pastries. Dairy fat, including but not limited to whole milk, cheese with whole milk content, egg yolks, butter and sour cream. Vegetable oil and lard. Beef, especially the less-lean cuts. Alcoholic beverages. Products made of refined sugars and flours.
As hydrogenated fats and animal fats solidify when at room temperature, their content of LDL (also known as the "bad" cholesterol" becomes more evident. These are the fats you want to avoid like the plague - also known commonly as "trans fats." Food items that have the word "hydrogenated" and/or "trans fat" on the label might as well have a skull with crossbones superimposed on a black background. But what a sweet poison indeed - foods that contain trans fat are usually the foods we find most delicious, like cake, pie, cookies, chips and fast food. These foods also usually contain refined sugars and flours, making them doubly bad for cholesterol levels.
Okay, now here's what you should eat.
Fruits and vegetables (a total no-brainer) - most of them do not have cholesterol, and in fact help in lowering cholesterol. Whole-grain breads and cereals. Low-fat or skim milk, yogurt, sour cream and cheeses. Canola oil or EVOO, aka extra virgin olive oil. Fish, chicken and turkey. Legumes, including nuts. Garlic. Margarine that contains plant sterol esters, which aid in reducing cholesterol levels.
Moreover, foods that are rich in fiber are capable of helping eradicate the intestines' cholesterol content, or at least absorb and minimize it. Whole grains, legumes, nuts and of course fruits and vegetables are great examples of foods with high fiber content. Some fruits, such as citrus, apples, cranberries and blackberries are high in pectin, and are particularly good at reducing cholesterol levels.
Putting it into Practice
We will not lie to you - it is not easy to implement a sea change when it comes to lifestyle and eating, especially if your bad habits are those that have been with you since you were old enough to eat. However, you may want to start out small and not quit all these bad habits cold turkey. Set a small, short-term goal, such as switching to low-fat dairy products and whole grain breads. Now once your taste buds are duly habituated to the new and healthier flavors, you will want to make yet another minute change, such as slowly integrating fruit and veg into your everyday meals. Perhaps you can try something a little more drastic after that - ever considered life without soda or beer, and life with healthful and wholesome water as your drink of choice?
Perhaps the most challenging part of changing one's diet would be the elimination of all forms of refined sugars and flours. Refined fours and sugars can be very addictive, giving the body a 'sugar rush' that may be hard to live without at first. But there are healthier ways to get a quasi-sugar rush, such as using Splenda (tm) instead of sugar - this is a form of sucralose sweetener.
Make each step small and be patient, waiting for the change to become easy. It may take a year or two, but eventually, persistence will pay off, and a new healthier diet will be habit.
Limit the following in your diet.
Trans-fat or saturated fat. Anything that contains partially hydrogenated vegetable oils, especially margarine and baked pastries. Dairy fat, including but not limited to whole milk, cheese with whole milk content, egg yolks, butter and sour cream. Vegetable oil and lard. Beef, especially the less-lean cuts. Alcoholic beverages. Products made of refined sugars and flours.
As hydrogenated fats and animal fats solidify when at room temperature, their content of LDL (also known as the "bad" cholesterol" becomes more evident. These are the fats you want to avoid like the plague - also known commonly as "trans fats." Food items that have the word "hydrogenated" and/or "trans fat" on the label might as well have a skull with crossbones superimposed on a black background. But what a sweet poison indeed - foods that contain trans fat are usually the foods we find most delicious, like cake, pie, cookies, chips and fast food. These foods also usually contain refined sugars and flours, making them doubly bad for cholesterol levels.
Okay, now here's what you should eat.
Fruits and vegetables (a total no-brainer) - most of them do not have cholesterol, and in fact help in lowering cholesterol. Whole-grain breads and cereals. Low-fat or skim milk, yogurt, sour cream and cheeses. Canola oil or EVOO, aka extra virgin olive oil. Fish, chicken and turkey. Legumes, including nuts. Garlic. Margarine that contains plant sterol esters, which aid in reducing cholesterol levels.
Moreover, foods that are rich in fiber are capable of helping eradicate the intestines' cholesterol content, or at least absorb and minimize it. Whole grains, legumes, nuts and of course fruits and vegetables are great examples of foods with high fiber content. Some fruits, such as citrus, apples, cranberries and blackberries are high in pectin, and are particularly good at reducing cholesterol levels.
Putting it into Practice
We will not lie to you - it is not easy to implement a sea change when it comes to lifestyle and eating, especially if your bad habits are those that have been with you since you were old enough to eat. However, you may want to start out small and not quit all these bad habits cold turkey. Set a small, short-term goal, such as switching to low-fat dairy products and whole grain breads. Now once your taste buds are duly habituated to the new and healthier flavors, you will want to make yet another minute change, such as slowly integrating fruit and veg into your everyday meals. Perhaps you can try something a little more drastic after that - ever considered life without soda or beer, and life with healthful and wholesome water as your drink of choice?
Perhaps the most challenging part of changing one's diet would be the elimination of all forms of refined sugars and flours. Refined fours and sugars can be very addictive, giving the body a 'sugar rush' that may be hard to live without at first. But there are healthier ways to get a quasi-sugar rush, such as using Splenda (tm) instead of sugar - this is a form of sucralose sweetener.
Make each step small and be patient, waiting for the change to become easy. It may take a year or two, but eventually, persistence will pay off, and a new healthier diet will be habit.
