How can I cut my "cholesterol

[CLynnJones]

Thanks very much graygables! I can't wait to try it--sounds sooo yummy!!
I think I'll try to make a batch big enough for the whole work week.

 

[mcnuss]

I have heard that adding flax seed to the diet is very helpful, especially in conjunction with oatmeal.

Basic changes you can make include getting away from refined or processed foods and switching to whole grains - change white rice to brown, white bread to whole grain, etc... Watch for transfats - they are everywhere! Many packages now will tout whether they are free of it. They are in almost every baked good - cookie, cracker, bread, cake, etc... Also use real butter sparingly or margarine without transfats. Watch the dairy - cheeses are full of sat fat. Finally, drink more red wine!

Try this site for more info: http://www.americanheart.org/presenter.jhtml?identifier=1200010

 

[sm4987]

Lots and lots of fiber!!!

 

[funhouse8]

I have heard that adding flax seed to the diet is very helpful, especially in conjunction with oatmeal.

Basic changes you can make include getting away from refined or processed foods and switching to whole grains - change white rice to brown, white bread to whole grain, etc... Watch for transfats - they are everywhere! Many packages now will tout whether they are free of it. They are in almost every baked good - cookie, cracker, bread, cake, etc... Also use real butter sparingly or margarine without transfats. Watch the dairy - cheeses are full of sat fat. Finally, drink more red wine!

Try this site for more info: http://www.americanheart.org/presenter.jhtml?identifier=1200010

Flax seed is a big help in cutting your levels. look it up on the internet. Buy it fresh (Trader Joes)and grind it in your coffee grinder, sprinkle on Oatmeal & fruit. If you have to eat eggs buy the ones with the omego3. this helps too!
Good Luck & Stay Healthy!

 

[cruisnfamily]

Flax seed is a big help in cutting your levels. look it up on the internet. Buy it fresh (Trader Joes)and grind it in your coffee grinder, sprinkle on Oatmeal & fruit. If you have to eat eggs buy the ones with the omego3. this helps too!
Good Luck & Stay Healthy!

DH says flax seed oil is available in pill form as well. Is it worthwhile to do the pill?

Also, what can you tell me about nuts? Specifically peanuts, almonds and cashews. Are any of these good for lowering cholestorol?

 

[wdwmom2]

If it is genetics, you can eat healthy all you want and it may not do you much good. My story......Started a healthy diet Oct. '03. Started out only with a few pounds to shed, not much, but wanted to look great for our cruise in April '04. January '04, went to the doc for a normal check up, did a lipid panel to check my cholesterol(mom had high cholesteral, and she was thin, good diet, etc.). Comes back 287 . She discussed my diet and gave me a paper with good and bad foods listed. I told her that I had been doing only the good foods on the list, none of the bad, for 3 months already. She immediately put me on Crestor. Within 2 months my cholesterol was down to 157. I am not advocating taking cholesterol lowering drugs, but sometimes it may be the only solution. It was in my case. If I could have done it any other way, I would have. Genetics......dang them anyways!!!

 

[clarabelle]

I make museli to get my oatmeal in
Take the Oatmeal (raw) the Quaker Oats -not instant
Add enough milk to cover the top Add splenda and cinnamon to taste
Sit in fridge overnight
When ready to eat add sliced bananas-frozen blueberries -what ever fruit you enjoy
Top with a sprinkle of roasted nuts -I like Almonds (they are heart healthy) Enjoy!

 

[wdwmom2]

I make museli to get my oatmeal in
Take the Oatmeal (raw) the Quaker Oats -not instant
Add enough milk to cover the top Add splenda and cinnamon to taste
Sit in fridge overnight
When ready to eat add sliced bananas-frozen blueberries -what ever fruit you enjoy
Top with a sprinkle of roasted nuts -I like Almonds (they are heart healthy) Enjoy!

That sounds yummy!!!!!!! Do you heat it or eat it cold?

 

[clarabelle]

Cold -no cooking
It is yummy- You could use real sugar instead of splenda
The oats soften overnight- it is chewy-but not tough

 

[Crankyshank]

Eat more fish - especially omega 3 friendly fish like salmon. Oatmeal is great for you as well
cut out cold cuts, hot dogs, red meat. If you need to eat red meat- try buffalo.
oreos are one of the worst things you can eat - so if you have those at home, toss them! no fried food. Exercise, but don't just do cardio - strength training also plays a big part in lowering your bad levels.

Genetics does play a big part in your levels, but it's no excuse to eat a lot of crap! I'm genetically predisposed to high cholesterol, I have weight issues, and my level is 143 without medication. DH was able to cut his back 60 points by building a stone wall in the back yard and cutting out cold cuts, red meat, and eating more fish and nuts.

My Mother has been running cholesterol programs for work for 20yrs now so it's been pretty ingrained into me.

 

[wdwmom2]

Eat more fish - especially omega 3 friendly fish like salmon. Oatmeal is great for you as well
cut out cold cuts, hot dogs, red meat. If you need to eat red meat- try buffalo.
oreos are one of the worst things you can eat - so if you have those at home, toss them! no fried food. Exercise, but don't just do cardio - strength training also plays a big part in lowering your bad levels.

Genetics does play a big part in your levels, but it's no excuse to eat a lot of crap! I'm genetically predisposed to high cholesterol, I have weight issues, and my level is 143 without medication. DH was able to cut his back 60 points by building a stone wall in the back yard and cutting out cold cuts, red meat, and eating more fish and nuts.

My Mother has been running cholesterol programs for work for 20yrs now so it's been pretty ingrained into me.

I did all of this!!!!! Exercise, diet, omega 3 suppliments. Please, if you have any more suggestions, I would love to hear them!!!! Anything that would help to get me off meds would be great!!!

 

[Mom2Ashli]

This thread came at a perfect time. Just got some blood work back yesterday. Mine number was 197. Which she said is okay because it was under the 200 mark. Yeah but only by 3! My Mom has High Cholesterol and is taking meds for it. I don't want to take pills.
I am not sure you guys have mentioned one thing that I like to eat. I do excerise. I have been training very hard for months now to walk the Breast Cancer 3-day. (Which will be next Friday ) I really need to work on the diet thing. Keep those suggestions coming.

 

[Christine]

Has anyone tried the Benecol or Smart Beat margarine substitutes? My FIL did those and they really helped. Then, just last night, that had a woman from the Center for Science and the Public Interest on the news reviewing all the "claims" on food out there and she said that both of these substitutes are proven to reduce cholesterol counts by 10%.

Mom2Ashli--that would be 19 points for you!!

Also, make sure that you are using a good omega-3 supplement. I believe that Carlson's and Nordic Naturals are probably the only fish oil supplements that are consistently rated excellent.

 

[Simba's Mom]

What about Niacin supplements. DH has been battling cholesterol issues for about 15 years. He started on no-flush, extended release niacin, 500 mg. It takes several months to have an effect, though.

 

[chernabog]

Quaker Oatmeal every morning and the South Beach Diet. Cut my cholesterol by 40 points!!!

 

[Planogirl]

Why do so many people say that you should cut out red meat all together? I really studied this when I needed to lower my cholesterol and didn't see any reason to. I simply made sure that I ate only lean cuts and preferably that sold in organic stores. I also watched the amounts.

I guess that everyone is different though. I don't have that much trouble keeping my levels in the right place just through proper diet.

 

[Wish I lived in Fl]

Muffins made by the recipe on the back of Quaker Oat Bran. I do add the whole egg and not just the white. And i double the fruit.
When i ate red meat and cheese, level was 217. When i cut out most meat and cheese, it went down to 128. Now it should be even better that i have finally given up butter and cream and ice cream!

 

[cruisnfamily]

Any opinions on peanuts, cashews or almonds? Are any of these good for lowering cholesterol? Or do they raise cholesterol?

Can you take the flax seed in a pill form?

 

[Planogirl]

A small amount of nuts such as almonds, pecans and walnuts is considered healthy. Peanuts can be a problem because of added fat and salt and cashews are a strict no-no in all cases from what I understand.

 

[Pea-n-Me]

I have a lot of thoughts when reading this thread. I'm a cardiac nurse and regularly take care of people, many young, who have coronary artery disease as a result of fat build up in their bloodstreams (which is basically what cholesterol is). Many knew they had high cholesterol levels and either made some half hearted attempts to lower them through diet (which often fall to the wayside) or just ignored them saying they heard that cholesterol medications were bad for you or they didn't want to have to take a medication. So sad. What could possibly have been prevented or delayed is now a full blown problem. When one has a cardiac event they are automatically put on cholesterol lowering agents since studies have shown they improve survival. We see this all the time.

Our bodies make cholesterol and oftentimes it's an overproduction of cholesterol/triglycerides that run in families so dietary changes won't completly lower the numbers. It happens to run high on both sides of my family so yes I take an agent myself as well as exercise and try to eat a healthy diet. The important thing to me is to keep the levels down and if I have to do it with meds then so be it. My father died of a heart attack so I know it can happen to me too since family history is one of the biggest risk factors in heart disease. Being overweight adds fuel to the fire but it is not the only predictor of heart disease, you have to look at the overall picture.

Here's an article from WebMD on cholesterol if anyone wants to read it. Education is key here.
http://my.webmd.com/content/article/98/104659.htm