Smart Eating Show

Smart Eating Show

Published on 2 years ago



If you have high cholesterol, it might seem logical to eat a
“low cholesterol diet”, but that’s not quite how it works. 

First you must determine which faction of your cholesterol is elevated.  

If your LDL cholesterol is high, it’s best to focus on reducing your intake of saturated fat. If triglycerides are elevated, reducing your sugar and
alcohol intake may have the most impact. 

But cholesterol by itself doesn’t necessarily cause plaque to deposit in the arteries. There is another piece of the puzzle, called inflammation.  Like striking a match and creating a fire in the arteries, inflammation causes the cholesterol particles to oxidize and develop plaque.  

This can be caused by smoking, or stress, but it can also be caused by diet.  That’s why it’s good to follow an anti-inflammatory diet.

 Here’s how: 

Limit ultra-processed, overly greasy, or super sweet if you have inflammation

Sugar causes insulin levels to rise which irritates blood vessel linings, promotes high blood pressure, increases cell oxidation, and increases the risk for metabolic syndrome. Keep in mind sugars not only include desserts, candy, and sodas as well as lemonade and sweetened teas, but also refined carbohydrates like too many white carbs- bread, pasta, rice -
can increase inflammation.
 
Limit high fat meats, like prime rib or steak as well as processed meat, like sausage and hot dogs, because they are high in saturated fat, which can cause inflammation if you get more than a small amount, which is around 20 grams per day, or 10% of total calories.  

Limit butter, whole milk and cheese, also due to saturated fat.  Instead, choose low-fat dairy products and use olive oil or plant-based oils instead of butter.  

Eliminate foods that contain trans fatty acids. Read labels to determine if a food contains “partially hydrogenated” oils listed as an ingredient, which is code for trans fatty acids.  This includes avoiding margarine, coffee creamers or products like packaged desserts, cake mixes or frosting. 
 
Include Omega 3’s

Increase your intake of foods rich in the anti-inflammatory omega 3 fatty acids. Some sources of omega 3’s include salmon, as well as other fish walnuts, and ground flaxseed. You may want to consider a fish oil supplement to boost your omega 3 intake.
 
Eat Fruits and Vegetables throughout the day

Fruits and vegetables are rich sources of antioxidants to fight inflammation and the formation of free radicals. Great choices include berries and dark green leafy vegetables…but any fruits and vegetables you add to your diet will boost antioxidant intake and reduce inflammation.
 
The foods you choose can inflame your arteries, like striking a match or can calm your arteries and promote good heart health. Why not make wise choices that work for you and not against you?.  Limit packaged, processed foods and choose fresh whole foods as much as possible.  That’s Smart Eating!
 
Mary Donkersloot, RDN
Beverly Hills, CA


Comments :

Flavazsoffamilylove MsD

Flavazsoffamilylove MsD . 4 weeks ago

My cholesterol is high and I really didn’t know what to eat, so thank you for this advise. I would love to hear more

Randy Grimmette

Randy Grimmette . 5 months ago

My Dr. Told me my cholesterol is 275, which I guess is high for only being 34

Debbie Tellez

Debbie Tellez . 5 months ago

Thank you so much for this information!

Mike65809

Mike65809 . 6 months ago

However if you are insulin resistant, you may want to cut back on the fruits, esp. the real sweet ones.

Brendan MCCANN

Brendan MCCANN . 8 months ago

That was great. I hope there's more.

Haus of Crouse

Haus of Crouse . 9 months ago

Great video thanks so much for sharing ;)

Paula H

Paula H . 10 months ago

Very informative

hashbrown khalil

hashbrown khalil . 10 months ago

Luv the way u move and describe things with a gentle 😊 smile

Khurram Shabbir

Khurram Shabbir . 11 months ago

very informative blog https://www.themeaningofwellness.com/superfoods-that-lowers-cholesterol/

Karen Jalloh

Karen Jalloh . 11 months ago

Sounds like a plan to follow. Would like to hear more from you. Thanks so much.

Georgia

Georgia . 11 months ago

Thank you so much! I have genetically high cholesterol so I have to be eating extra healthy to get my cholesterol to be at a normal level. I've never been completely sure of what diet to follow but this was very helpful and made so much sense!

Linda Mon

Linda Mon . 12 months ago

Thankyou!

Bre Sully-Tyson

Bre Sully-Tyson . 12 months ago

Is tuna ok?

Rockville 2021

Rockville 2021 . 1 year ago

Thanks!

Robert Russell

Robert Russell . 2 years ago

So as to increase the existence of the “good” cholesterol and also lower the “bad” cholesterol I have, I tested applying this extraordinary cholesterol guideline “Hοzantο Axy” (Google it) . I am uncertain if this is undertaken like that way. Since then I haven’t tested it for that reason I don’t have a clue if this one is useful. I can`t wait to have my cholesterol analyze once again in a few months. I`m hoping this can really help me. I am contemplating confidently according to exactly what I’ve read through. .

Celina Chadwick

Celina Chadwick . 2 years ago

https://chriskresser.com/the-diet-heart-myth-why-everyone-should-know-their-ldl-particle-number/

Rain Dance Ranch

Rain Dance Ranch . 2 years ago

Lowing cholesterol is not the goal. The goal is to strengthen the lining of the arteries so the cholesterol does not have to repair the tissue, that’s one of its functions... it’s about tissue strength... a recent study showed that those who get ample vitamin c won’t develop atherosclerosis. People should be more focused on getting copious amounts of vitamin c and other strong tissue supportive nutrients moreso than ‘lowering’ chiolesterol.

Terrell Lamb

Terrell Lamb . 2 years ago

You make it sound so simple!!!!



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