Diet to Lower Cholesterol

After reading the preceding pages, in your mind you may have developed a list of low cholesterol foods. You should now understand why natural foods are the most healthy for you and should be used primarily in the diet.

Breakfast

Nutritionists suggest that when we first get up, we drink a tall glass of water, because after sleeping for 8-hours we are probably dehydrated and this helps in rehydration.

Note: it is a bad idea to skip breakfast. Some researchers say it is the most important meal of the day, since we haven't eaten in 8 hours and our bodies need nutrition. We need energy to get going for the day.

A bowl of cereal that is closest to the natural grain makes a healthy breakfast. Note that a little over a century ago, steel rollers began use to crush grain and yield white flour. White flour and white bread, cakes, etc were falsely marketed as being the best to eat. Husks around the wheat and other grains were discarded. That was a loss to nutrition because the husks have many healthful nutrients.

On a positive note there are cereals that still have the husks on them. Regular oat meal is a good example. The keywords to look for are 'stone crushed'. That is the way flour was made for centuries prior to steel rollers. Look for bread that is stone crushed and whole wheat (or some other grain).

White bread has little nutrition. Manufacturers added the word - 'enriched' to bolster the nutritional value, but that was a poor attempt to regain the nutrition in the husks that they were throwing away.

Use low fat (2%) milk in your cereal and spread blueberries, raspberries, strawberries, etc over the cereal.

Have a glass of pulpy juice the pulpier the better. If you have coffee - take it black. The caffeine will not only get you moving, but black coffee is a negative calorie food.

Mid Morning or Mid Afternoon Snack

Have an apple or a pear or once daily a handful of nuts and a glass of water or pulpy fruit juice. Apples and other fruits have nutrients that are heart healthy and heart protective. These qualities may have given rise to the saying, "An apple a day keeps the doctor away." This statement has a lot of truth in it.

Lunch

Eight ounces of low fat yogurt mixed with pieces of fruit and a glass of water or pulpy fruit juice.

Or tuna fish on stone crushed, whole wheat bread and a glass of water or pulpy fruit juice. The tuna should have a minimum amount of mayonnaise in it or just be plain.

Supper

Make a colorful, fresh bowl of garden salad. Salads are the best source of negative calories yet devised. That is if you use a vinegary dressing or other non fat dressing. And they are so nutritious, loaded with a whole realm of healthful nutrients.

Make a four ounce portion of grilled meat or fish and two or more vegetables. It's hard to say what vegetable is better other than potatoes are not good for you. They are like white flour they really don't deliver any nutritional value.

When you cook the vegetables don't overcook them because you will reduce their nutritional value. Just steam or lightly heat them.

Reducing Hunger Pangs

Foods that occupy the digestive system for a long period of time are good to get you through those periods when you feel hungry. Foods high in protein or complex carbohydrates are good for this. Stone crushed, whole wheat bread is such a food. Pieces of fruit are other examples.

For More Information

I have only presented a brief account of a typical diet to lower cholesterol. I have written many detailed articles on this. You can get info on a timely basis by joining the email list or going to the blog. There are two eBooks which go into greater detail - Slash Your Cholesterol with 8 Ordinary, Kitchen Cupboard Foods and 'Lower Your Cholesterol in 33 Days'.

Image of cover of Lower Cholesterol in 30 days eBook

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