I (Denise Kelly) have had many clients diagnosed with high cholesterol lately and I just want you all to know that this is controllable and you can significantly reduce cholesterol with food! These are the basic rules -
Limiting the intake of the following foods will help -
fatty beef
lamb
pork
poultry with skin
dairy products made from whole or reduced fat milk
saturated vegetable oils, palm oil, and palm kernel oil
Avoiding trans fats is also important. Some foods high in trans fats:
packaged biscuits, cakes, donuts, and pastries
Crisps and crackers
Fried foods
Buttered popcorn
Products containing partially hydrogenated or hydrogenated vegetable oils
Cholesterol in foods
The bloodstream absorbs dietary cholesterol poorly and has little effect on cholesterol levels after several hours.
A person may wish to avoid the following foods due to their saturated fat and sodium content:
red meat
sausages
bacon
organ meats, such as kidney and liver
Foods to include to help lower Cholesterol
It is important to note that following a completely fat-free diet may have harmful effects.
Choosing healthy fats can help a person lower their LDL cholesterol levels while managing their HDL cholesterol levels.
Fibre - is important for a healthy heart and is present in two main forms: soluble fibre and insoluble fiber.
Insoluble fiber is essential for digestive health. Soluble fiber binds to cholesterol in the bloodstream and helps remove it through stool. This type of fiber has the added benefit of helping control blood sugar levels.
Some cholesterol-friendly options:
nuts, seeds, and legumes
oats and oat bran
chia and ground flaxseeds
beans
barley
psyllium
oranges
Blueberries
Brussels sprouts
Use oils such as olive oil, avocado oil, canola oil, and safflower oil.
People may also find it beneficial to choose leaner cuts of meat, plus opt for smaller portions.
While many people use medication following a high cholesterol diagnosis, the following lifestyle changes can also help:
eating lots of healthy, heart-boosting foods, such as fibrous whole grains, healthy fats, and foods high in omega 3 fatty acids
limiting intake of partially hydrogenated oils, fried foods, and foods containing trans fats
eating plenty of fruit and vegetables
replacing fatty meats with lean meats, such as turkey, chicken, and fish
including fibrous and protein-rich plant sources, including lentils and beans, in the diet
exercising for at least 30 minutes every day
limiting alcohol intake
Quit smoking
Maintain a healthy weight
Goats Butter advantages: The difference is due to the fact that goats transform the beta-carotene in their diets into colorless vitamin A, while cows do not. Goat butter and cow butter have very similar fat content, but goat butter's different fatty acid structure gives it a lower melting point and makes it softer at room temperature. Saturated fat increases the level of HDL (good) cholesterol. Goat butter also contains healthy amounts of short-chain and middle-chain fat that are metabolised differently from other fat and water to improve the saturation and increase the fat burning process. Alcohol and high cholesterol: When you drink alcohol, it's broken down and rebuilt into triglycerides and cholesterol in the liver. So, drinking alcohol raises the triglycerides and cholesterol in your blood. If your triglyceride levels become too high, they can build up in the liver, causing fatty liver disease and high cholesterol. What are the side effects of taking statins for cholesterol?
headache.
dizziness.
feeling sick.
feeling unusually tired or physically weak.
digestive system problems, such as constipation, diarrhoea, indigestion or farting.
muscle pain.
sleep problems.
low blood platelet count.
My advise is to try natural first and see what happens. Sometimes we need medication to save lives, but lifestyle changes can make an enormous difference.
Denise Kelly - Thrive
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