Bad Cholesterol(LDL-C)

animal fats such as poultry skin, red meat fat, egg yolk and full-fat dairy.
Burgers (fast foods), whole milk, butter, and cheese(loaded with saturated
fats and cholesterol.) Ice cream(has more fat than a hamburger and morecholesterol than
10 glazed doughnuts). Lobster (Three ounces of lobster has 61 mg of cholesterol)
-Liver is loaded with iron which could be good for you but it is also high
incholesterol. Cholesterol is made and stored in the liver, and the most concentrated
levels of cholesterol in animal meats are found in organ meats like the liver. Remember,
the American Heart Association says no more than 300 mg of cholesterol for a healthy
adult. Three ounces of cooked beef liver will give you 331 mg of cholesterol. Skip this
high-cholesterol food if your cholesterol is high and stick with lean cuts of meat instead.

Foods that boost your good

cholesterol
Beans and lentils
All types of beans - from chick peas to lentils and even plain old baked beans - can
help to boost your levels of good cholesterol. One study, by the University of
Kentucky College of Medicine, showed eating a cup of cooked dried beans a day
suppressed bad cholesterol by 20 per cent.
Oats
Many studies now show that oats help to reduce the amounts of bad cholesterol in
the body and boost good HDL cholesterol levels. This is because oats contain
something called beta glucans, a fibre that dissolves and sticks to the walls of the
intestine. This interferes with the absorption of bad cholesterol. It is thought that oats
have the best effect on people who have high levels of bad cholesterol already.
Garlic and onions
A series of studies have linked compounds contained in garlic with lowering bad
cholesterol in the body and boosting good cholesterol. One study, from Bastyr
College in Seattle, showed that eating three fresh cloves of garlic a day reduce bad
cholesterol by seven per cent and boosted good cholesterol by 23 per cent in a
month.
A study from Harvard Medical School also showed that eating half a raw onion
raised good cholesterol by 30 per cent. But the more onions are cooked, the more
they lose this quality.
Oily fish
Fish such as salmon, trout, tuna, mackerel and herring contain an active ingredient
called omega-3 fatty acids which has been proven to boost levels of good
cholesterol.
Olive oil
Although olive oil is a fat it is a monounsaturated fat which has been shown to both
reduce bad cholesterol and boost good cholesterol. A study by the University of

California has shown that olive oil works to stop oxidisation of bad cholesterol, and
so prevents it from sticking to artery walls.
Avocados
Avocados also contain monounsaturated fats. Researchers in Israel have discovered
that people who ate avocados every day for three months dramatically cut their
levels of LDLs.
Fruit and vegetables containing vitamins C and E
Vitamin C protects good cholesterol and both vitamins C and E stop bad cholesterol
from sticking to the body's artery walls. Vitamin C diminishes as it is cooked or if it
is stored for too long so raw fruit and vegetables containing vitamin C such as
oranges, strawberries, cauliflower, broccoli and grapefruit are ideal.
Alcohol
Several studies have shown that alcohol - particularly red wine - can boost levels of
good cholesterol. It is thought this is linked to antioxidants in red grapes which help
prevent bad cholesterol from becoming oxidised and therefore from sticking to the
artery walls.
The ideal amount to have is one unit of alcohol a day. Medics warn that in excess
alcohol can increase conditions such as high blood pressure and liver disease.
Tea
A study from Japan found that men who drank green tea had high levels of good
cholesterol and low levels of bad cholesterol in their blood. This is thought to be
linked to antioxidant compounds in tea called flavonoids. Researchers claim two or
three cups of black or green tea a day, either caffeinated or decaffeinated should
benefit your cholesterol levels.
Shellfish
Many people avoid shellfish because they believe it contains high levels of
cholesterol. In fact, although shellfish does contain cholesterol it is not the
cholesterol in food, but that fat in food that can cause high levels of bad cholesterol
in the body.
Shellfish is low in fat and a study from America has now shown that shellfish boosts
good cholesterol in the blood. Oysters, clams and muscles are thought to be the most
beneficial of all shellfish for boosting levels of good cholesterol.

Nutrition/Dietetic concerns
To treat hyperlipidemia, a diet low in total fat, saturated fat, and cholesterol is
recommended, along with reducing or avoiding alcohol intake. The American Heart
Association (AHA) endorses the following dietary recommendations for people with
high blood cholesterol:

Total fat: 25% of total calories

Saturated fat: less than 7% total calories
Polyunsaturated fat: up to 10% total calories

Monounsaturated fat: up to 20% total calories

Carbohydrates: 50-60% total calories
Protein: ~15% total calories
Cholesterol: less than 200 mg/dL
Plant sterols: 2 g
Soluble fiber such as psyllium: 10- 25g

Categories of appropriate foods include:

Lean meat/fish: less than 5 oz/day

Eggs: less than 2 yolks per week (whites unlimited)
Low fat dairy products (<1% fat): 2-3 servings/day
Grains, especially whole grains: 6-8 tsp/day
Vegetables: less than 6 servings per day
Fruits: 2-5 servings per day

These recommendations translate into the following practical dietary guidelines:

Select only the leanest meats, poultry, fish and shellfish. Choose chicken and
turkey without skin or remove skin before eating. Some fish, like cod, have less
saturated fat than either chicken or meat.
Limit goose and duck. They are high in saturated fat, even with the skin removed.
Some chicken and turkey hot dogs are lower in saturated fat and total fat than
pork and beef hot dogs. There are also lean beef hot dogs and vegetarian (tofu)
franks that are low in fat and saturated fat.

Dry peas, beans and tofu can be used as meat substitutes that are low in saturated

fat and cholesterol. Dry peas and beans also have a lot of fiber, which can help to
lower blood cholesterol.
Egg yolks are high in dietary cholesterol. A yolk contains about 213 mg. They

should be limited to no more than 2 per week, including the egg yolks in baked
goods and processed foods. Egg whites have no cholesterol, and can be
substituted for whole eggs in recipes.
Like high fat meats, regular dairy foods that contain fat, such as whole milk,
cheese, and ice cream, are also high in saturated fat and cholesterol. However,
dairy products are an important source of nutrients and the diet should include 2
to 3 servings per day of low-fat or nonfat dairy products.

When shopping for hard cheeses, select them fat-free, reduced fat, or part skim.
Select frozen desserts that are lower in saturated fat, such as ice milk, low-fat

frozen yogurt, low-fat frozen dairy desserts, sorbets, and popsicles.

Saturated fats should be replaced with unsaturated fats. Select liquid vegetable

oils that are high in unsaturated fats, such as canola, corn, olive, peanut, safflower, sesame, soybean, and sunflower oils.
Limit butter, lard, and solid shortenings. They are high in saturated fat and

cholesterol.
Select light or nonfat mayonnaise and salad dressings.
Fruits and vegetables are very low in saturated fat and total fat, and have no

cholesterol. Fruits and vegetables should be eaten as snacks, desserts, salads, side
dishes, and main dishes.
Breads, cereals, rice, pasta, grains, dry beans, and peas are high in starch and

fiber and low in saturated fat and calories. They also have no dietary cholesterol,
except for some bakery breads and sweet bread products made with high fat, high
cholesterol milk, butter and eggs.
Select whole grain breads and rolls whenever possible. They have more fiber than

white breads.
Most dry cereals are low in fat. Limit high-fat granola, muesli, and cereal

products made with coconut oil and nuts, which increases the saturated fat
content.
Limit sweet baked goods that are made with saturated fat from butter, eggs, and

whole milk such as croissants, pastries, muffins, biscuits, butter rolls, and
doughnuts.
Snacks such as cheese crackers, and some chips are often high in saturated fat

and cholesterol. Select rather low-fat ones such as bagels, bread sticks, cereals
without added sugar, frozen grapes or banana slices, dried fruit, non-oil baked
tortilla chips, popcorn or pretzels.

BREAKFAST RATIONALE
This square meal will keep you feeling full and alert until your lunch break, yet it barely
puts a dent in your saturated fat quota and contains 0 grams of dietary cholesterol. As an
added bonus, oatmeal, bananas, and OJ all contain soluble fiber, which has been shown
to lower LDL.

LUNCH RATIONALE
This hearty brown-bag lunch will only set you back about 500 calories, and it contains
just 7.5 grams of fat. (For an even healthier sandwich, skip the light mayo: It accounts
for about two-thirds of the fat.)
Be careful when choosing a soup! Most are loaded with sodium, and before you know it,
youll be way past your sodium limit for the day. Be sure to choose a low-sodium variety.

The healthy DASH diet plan was developed to lower blood pressure without medication
in research sponsored by the US National Institutes of Health. The first DASH diet
research showed that it could lower blood pressure as well as the first line blood pressure
medications, even with a sodium intake of 3300 mg/day! Since then, numerous studies
have shown that the DASH diet reduces the risk of many diseases, including some kinds
of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been
proven to be an effective way to lose weight and become healthier at the same time. It is
full of fabulous, delicious, real foods. All of these benefits led to the #1 diet ranking by
US News & World Report in 2011, 2012, 2013, and 2014.

The DASH Diet Plan

The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It
also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high
fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium
content, along with vitamins and minerals. In addition to lowering blood pressure, the
DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy
way of eating, designed to be flexible enough to meet the lifestyle and food preferences
of most people. It can be considered to be an Americanized version of the Mediterranean
diet, and to be easier to follow, since it has more specific guidelines. The plan below is
for the original DASH diet, which was designed to lower blood pressure, and was not
specifically a weight loss plan. The pumped up versions for weight loss is lower in
calories and discourages refined and processed foods, which are mostly empty calories.
You can see sample menus for the original plan, the weight loss plan, and vegetarian
plan.

Type of food

Grains and grain products

(include at least 3 whole grain foods each day)

Number of servings for

1600 - 3100 Calorie
diets

Servings on a 2000
Calorie diet

6 - 12

7-8

Fruits

4-6

4-5

Vegetables

4-6

4-5

Low fat or non fat dairy foods

2-4

2-3

Lean meats, fish, poultry

1.5 - 2.5

2 or less

Nuts, seeds, and legumes

3 - 6 per week

4 - 5 per week

2-4

limited

Fats and sweets

Who Should Follow the DASH Diet?

The Dietary Guidelines for Americans recommend the DASH eating plan as a model
for healthy eating for everyone! The whole family can enjoy the DASH diet. And of
course, the DASH diet was developed to help people lower their blood pressure. It
provides additional heart health benefits, lowering cholesterol and inflammation. New
research shows that it is effective in lowering blood pressure in children as well as adults.

How Does the DASH Diet Plan Work?

The DASH diet helps to lower blood pressure by providing more key nutrients, such as
potassium, calcium, and magnesium, all of which are associated with lower blood
pressure. These key nutrients are boosted by including more fruits, vegetables, and lowfat or nonfat dairy in your daily diet. Some people see additional benefits by lowering
sodium or salt in their diet. Our book includes additional lifestyle changes to lower
blood pressure, such as weight loss, exercise, smoking cessation, and moderation of
alcohol intake.
Lose weight, become healthier, and turn back the clock,
with a plant-focused plan that targets the root causes of
aging, including oxidation, inflammation, and glycation
of body proteins. Based a plant-focused foundation, all
real foods, with flexible meal plans for vegetarians and
non-vegetarians.
Many studies have shown that
people can lose weight on diets

with an emphasis on omega-3,

says Kratz, but when his team
conducted a trial comparing the
weight loss of two groups of
overweight people who ate
exactly the same foods with the
exception of the types of fats
used to prepare the foods
(omega-3s vs. saturated fats),
they found no difference in
weight loss between the two.
Omega-3s may help with other
health consequences of being
obese, such as heart disease, but
in terms of these fats specifically
helping you to lose weight, Id
say if there is any effect its
probably minimal and it doesnt
play a clinical role, says Kratz.
Why You Should Include
Omega-3 Fatty Acids in Your
Diet
Research into the weight-loss
benefit of these healthy fats is
still ongoing, the current theory
being that these fats:

Improve glucose sensitivity

Reduce insulin resistance

Reduce markers of inflammation

Speed fat oxidation by stimulating a specific receptor in the liver that affects fat

All of this means that if you

include some fat in your diet,
choosing omega-3 fatty acids is
better for weight management
than foods containing saturated
fats. On a practical level, this
means your weight-loss goals
could benefit from choosing
salmon for dinner over beef or
from preparing foods with canola
oil instead of butter.
More Health Benefits of
Omega-3 Fatty Acids
Even if increasing omega-3
foods wont accelerate weight
loss, there are many health
benefits to including them in
your diet:

Lower triglycerides

Lower blood pressure

Slow atherosclerosis

Reduce heart attack and stroke risk

Improve symptoms of arthritis

Building a Weight Loss Diet
with Omega-3 Fatty Acids
The changes you will make to
increase omega-3 fatty acids in
your diet should complement
your weight-loss plan. Consider

including more of these foods

with omega-3 fatty acids:

Fatty fish including salmon, tuna, and mackerel

Leafy green vegetables

Vegetable oils such as canola, flaxseed, and soybean

Nuts, with walnuts at the top of the list

Although it would be difficult to
eat enough fish to get excess
calories from adding omega-3
foods, you certainly could go
overboard with nuts and oils, so
stick to the minimum you need.
Take a supplement to amp up
your omega-3 intake without the
calorie load. Supplements offer
the same health benefits without
the added calories.
Even if omega-3 fatty acids do
not cause weight loss, there are
many health benefits to including
them in your diet and better
health is at the core of why you
want to lose weight.