Foods for GOOD cholesterol???
What foods can my Dad eat that is good for like the good cholesterol. He has high cholesterol.
- Stephanie FLv 71 decade agoFavorite Answer
Here is a website with a little better chart to read than when I copied and pasted it: Basically, if he stays away from carbs, and exercises, it will help. I have low good cholesterol and my doctor told me exercise brings up the good cholesterol. I also have high triglycerides and he said to watch my carbs, which are the pastas and breads mostly. Even milk has carbs.
FOODSTUFF HOW MUCH WHY
Veggies -especially but with some exceptions, the "above ground" type or portion.
To absorb their carotenoids you'll need some oil with the veggie.
Any amount; dark colored ones are best. Fresh & little processed [steamed] is preferred.
Go easy on the rapidly absorbed starchy carbs from potatoes.
The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc).
Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat. Cabbage, broccoli & Brussels sprouts are anti-cancer. Garlic is heart-healthy.
"All the way with 5 to 10 a day" --fruits and veggies that is.
Whole-grains & whole (brown) rice The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index". This is not good for heart disease and diabetes. Reasonable amouts - if tolerated.
When a product says enriched it ain't whole.
Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining. Bran & germ are very high in B vitamins, minerals & betaine. Cheap.
The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day). Here's your reference: AmJClNutr; Sept. '99 (my comment is the April 2000 issue).
Beans, soy and lentils (legumes) Reasonable amounts; combine with grains / again: if tolerated. Lower blood fats (triglycerides). High fiber, low fat. Combine with nuts & grains. Their protein may be good for the heart. Soy is good for health, heart & anti-cancer but there's discussion if its extracted protein and hormone like ingredients are healthy (veggie burgers, baby formula, sports-mixes]. Cheap.
Cereal bran & germ are amazing sources of betaine & choline. About 30 g/day, 2x the average US intake. 50g/day helps diabetes -NEJM May 11 '00 Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Helps cholesterol 'turn over' Found in whole grains (oat), fruits, beans, veggies. 2 tablespoons of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.
Fruits & berries Lots, within reason Same as veggies. Lots of vitamins and fiber and no fats. Their flavonoids strengthen blood vessels and are strong antioxidants.
Eggs & Liver Regularly (if you like them; fresh) High in protein, B vitamins, lecithin and choline and low in fat. Proportionally raises good cholesterol more than bad [if you think that's important]. Avoid dried egg: it has oxidized cholesterol.
Oils Canola -rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tea spoon amounts.
Second choices for nonhydrogenated canola margarines in Canada (the great stuff of the Lyon Heart Study) are Our Compliments, Fleischmann's and 'Bertolli Becel'.
As of May 2006, the U.S. (Vt) had no margarines I'd eat apart from possibly Olivio. 95% of U.S. margarines are toxic with masive omega-6 (soy, corn, sunflower] and hydrogenated trans fats.
2 teaspoons of flax or fish oil, or 2 tblsp. canola or unhydrogenated soybean oil.
As luck has it, 3 of the cheapest oils are full of omega 3: flax, canola & soy.
5 pillars of heart health:
Fruits 'n veggies.
The only 2 essential oils -"vitamin F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3). These 2 polyunsaturates are the feed-stock for 3 classes of hormones, and for nerve, brain, skin and cell walls (you may want to read that again).
The type you're probably lacking is omega-3, found only in fatty fish (like salmon, mackerel, & sardines), in flax(lin)seed, canola type rape seed (colza), mustard seed, chia, candlenut, wheat germ, some melon seeds, hemp, walnuts and some green leaf veggies. It is also found in unhydrogenated soy and, for the record, in snake oil. [Snakes and cold water fish can't afford stiffness or arthritis in their joints and are therefore full of ultra fluid omega-3 oils.] GOOD FOR: heart, cholesterol, triglycerides, blood fluidity, Crohn's disease, asthma, arthritis, cramps, adult diabetes, brain, MS, & smooth skin.
Omega-3's vital role is compromised by heating and hydrogenation (most soy is), by shortening, by omega-6s and by most saturated fats (but coconut and palm-kernel oils are nutritionally unique with 50% lauric-acid which has immune system roles).
Buy oils in dark containers and keep cool; they will spoil. Rancid omega-3 and -6 are toxic so they're always safer with a capsule or 2 of added vitamin E, the fat antioxidant.
DON'T overdose on omega-6 (linoleic) from corn, soy, sunflower, safflower or cottonseed. For frying I'd use butter, virgin olive, tropical (safest) or peanut oil. Virgin olive is a great oil for daily use but has no omega-3. Here's a remarkable canola site, the heart-healthy oil.
1-2 glasses of red wine/day.
Avoid if there is any risk of alcoholism, or when pregnant
Low amounts reduce heart disease. Red wine with its flavonoids protects blood cholesterol. Best with foods containing B vitamins such as liver.* All alcohol raises the "good" cholesterol but white wine, liquor & factory beer are nutritionally a bit like sugar or white bread, lacking micronutrients.
* Alcohol + folic acid (a B vitamin) appears to be cardio protective while folic acid may well remove the risk of some cancers (breast) linked to alcohol intake. Less gall stones.
(factory soy based granules) 1-2 table spoons per day (also in liver, eggs, soy and beans) Emulsifies fat; improves types of blood fats. It is part of our nerves & brain; forms choline (makes neuro-transmitter) and betaine (lowers homocysteine). Health food store granules have nice fatty flavor. Refrigerate.
Meats Not essential. Some factory animal farming is ecologically, morally and nutritionally iffy As fresh as possible. Aging, drying and over-frying damages or oxidizes fats and cholesterol. Such damaged fats make the basically good LDL go "bad", and are best limited. Aging softens muscle from beef. Other meats are almost never 'aged'. Fish evidently never is -because of its fast spoiling -smelly- omega-3 content!
Water Lots -within reason Keeps things fluid & may cut bladder cancer by ½. July 11th, 2006Source(s): http://www.health-heart.org/goodfood.htm
- 5 years ago
High fiber foods (likes oats, bran, whole grains), have a modest impact in lowering cholesterol by binding bile acids (made from cholesterol) in your intestinal tract. This is always a good option to incorporate into your diet, for more reasons than just cholesterol. The most effective natural remedy is niacin (a B vitamin), but it is not without side effects. Niacin can cause people to have facial flushing (you get very red and feel warm), some people experience this more than others and you may be able to decrease this by taking it with food and an NSAID (aspirin or ibuprofen). The best niacin products are available by prescription only, I suggest talking to your doctor about this. It is also safe to take niacin with ezetimibe (but your doctor should know). There are other natural products that claim to lower cholesterol like garlic, but most of these methods have very little evidence to support their use and have their own set of side effects as well. I am in my sixth and final year of pharmacy school, I hope that you find this information useful. PS ezitemibe has a lower incidence of muscle pain than the statins, you should give it a shot. Good luck.
- hottyLv 51 decade ago
he can eliminate fried foods first off, like just by doing simple things, if he likes french fries, then instead of deep frying them, he can bake them.
increase the amount of vegetables and fruits that you eat, usually green leafy vegetables such as asparagus, brocoli, spinach, and brussel sprouts are the best choices.
eat oatmeal, it reduces the amount of cholesterol if it is eaten every day
eat cheerios, cheerios, and any cereal that is high in fiber is known to help reduce cholesterol and is healthy for the heart.
there is a vitamin called coral calcium, this is a very great vitamin for people, if an adult takes two a day, then it can lower their cholesterol. its been proven. get the kind that is made by a guy named bearfoot.
- Anonymous1 decade ago
if you want to lower bad cholesterol cut beef and other fatty meats out of your diet. eating a low fat or non-fat diet is not the answer, however. the less good fat you eat, the more bad cholesterol your body produces (at night). try eating more fiber, and whole dairy products. whole milk, whole cheese, and whole yogurt. cheerios helps lower cholesterol, it doesn't necessarily raise good cholesterol. cheerios has fiber in it. helps move waste out of body. so stick w/ salad greens, fresh fruit, fresh veggies and whole dairy products. good luck!
- How do you think about the answers? You can sign in to vote the answer.
- Anonymous1 decade ago
5. w/meal bread
7. low fat pastas
8. chicken with no skin
9. steak with no fat
10. foods with lots of grains in them
12. stir frys
- 1 decade ago
honey nut Cheerios help lower cholesterol
- 1 decade ago
Lean meat: low fat beef, chicken, pork, lots of fish!!!
Whole Grains: whole grain bread, whole grain pasta, brown & some wild rice, couscous, bulgur
Veggies, veggies, veggies steamed, boiled or roasted
Little bit fruit.
Limit pasta, corn, potatoes, sweets, pop.
- 1 decade ago
Salades,Fruit,Vegies,and a little Mash Poatatos
- ZhukovLv 41 decade ago