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Disclaimer.
The information in the Living Healthy folder
is not intended to diagnose, treat or cure diseases.
We are providing information that you can use
to live a healthier life. If you have comments about this information, please send them to
postmaster@christianspiritualisttemple.org
Here are some dietary suggestions to improve cholesterol and triglyceride values. The objectives are to lower total cholesterol, minimize LDL, maximize HDL, and lower triglycerides. Check the web for information about types of cholesterol and target values.
- Read the labels on prepared foods. Avoid saturated fats.
- Quaker Oats High Fiber instant oatmeal has 8 grams of soluble fiber per serving.
Kashi Go Lean has 5 grams of soluble fiber. Soluable fiber aids in cleaning one's circulatory system. Insoluble fiber helps with regularity issues.
- Use almond milk to make the oats instead of cows milk. Almond milk is lower
in fat and calories than soy or rice milk. Skim cow's milk also works.
- Nature Made CholestOff Complete has 0.9 grams of plant sterols and stanols
for 2 capsules. Taking 2 or 3 servings a day will help reduce LDL. - 1/2 teaspoon of unsweetened chocolate powder has the benefits of chocolate candy without the saturated fats.
- 1,000 to 1,200 milligrams of fish oil will help lower triglycerides in the blood.
- Cook smart. Eat less meat. Eat more vegetables. Bake meat instead of frying.
Skim fat off broths by putting the broth in the refrigerator and then cooling the
broth to allow skimming off the fat before eating. - Eat nuts in moderation as a snack instead of foods with higher quantities of
saturated fats, e.g. almonds, walnuts, or pecans instead of ice cream, potato
chips, etc. - Use canola or olive oil instead of butter. Avoid coconut oil.
- Avoid high fructose corn syrup. It shocks the pancreas and the body stores
the excess calories as fat. - Red Yeast Rice is another approach to raising HDL.
- Exercise works to raise HDL, too.
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