How To Improve Your Cholesterol

What You Need To Do To Improve Your Cholesterol

Like hypertension, gout, gerd, cancer, etc. many people are so confused as to how to eat to reverse/improve these health conditions. Cholesterol is another one that we tend to get all wrong…….

We’re told to limit our consumption of butter, lard, red meat and eggs, or worse, to go on statins to reduce our blood cholesterol levels, but yet, our ancestors seem to have thrived on those foods without the predicted heart problems.

Actually the pharmacology industry did a really good job of scaring us to death about high cholesterol and dietary cholesterol intake.

Here’s The Skinny On Cholesterol & What to eat to improve it…….

There’s cholesterol all over your body, it’s an essential constituent of all the cells of your body and also metabolizes all the sex hormones and fat soluble vitamins like vitamin A, D, E and K. Without it, you’d be dead in no time.

Also note that if you consume more cholesterol in your diet, your body will DOWN regulate its own production to match its needs so this way you don’t get too much of it.

The opposite happens when you reduce your consumption or take drugs to reduce it, your body UP-regulates the production and tries to make more for what’s missing.

HDL and LDL cholesterol…

HDL for which everybody recognizes as the “good cholesterol” is in fact a transporter that takes excess cholesterol in the blood and brings it back to the liver. On this point, conventional wisdom and the Paleo principles don’t differ, high HDL is a GOOD thing and the more the better.

LDL is what is known as the “bad cholesterol”. LDL, like HDL, is NOT cholesterol, but a transporter of cholesterol, one that takes cholesterol in your liver and transport it through the bloodstream to where it’s needed.

High cholesterol is a symptom, NOT a cause…..

Elevated serum levels of cholesterol is a symptom of an underlining problem in your body, not the cause of the problem. Cholesterol is NOT the bad guy, but it’s there when bad things are happening.

The actual underlining problem is oftentimes INFLAMMATION at the artery level. Cholesterol is then sent to the artery to help and heal the inflammation. If it is successful at it, everything is going to be fine and return to normal.

Otherwise, when the inflammation doesn’t subsides, more cholesterol is sent and starts to accumulate around the artery as a band aid. Then, plaque starts to form and you’re in for future problems…..

Understand, then, that cholesterol is sent to treat a problem, not to cause it. Again The real cause of the problem is inflammation at the artery level.

This inflammation is caused by chronically high levels of insulin, which is caused by excess carbohydrate (pasta, bread, desserts, chips, etc.) consumption. Trans fats and vegetable oils also cause inflammation.

We only really see LDL’s negative consequences when it becomes oxidized by free radicals. A diet high in antioxidants (vegetables and fruits) and low in carbohydrates will reduce factors of oxidation in the body.

Aim for high HDL and low triglycerides…

Triglycerides are fatty acids that are circulating in the bloodstreams. High levels is a bad thing. Again, high triglycerides are caused mainly by chronically high carbohydrate intake from grains (rice, oats, corn, wheat, barley etc) and legumes (beans, peanuts etc)

To reach a higher level of HDL, be sure to reduce your sources of omega-6 fats, mainly from vegetable oils, but also from an excess of nuts. Taking a good quality OMEGA 3 fish oil DAILY is a good idea.

Saturated fats will also raise the good HDL, so LOTS of it is a good thing. Think coconut oil, lard, butter, beef tallow, …

I hope this helped you reduce your fear about cholesterol intake and why it’s actually a GOOD idea to eat foods high in cholesterol. I also hope that you’re now better informed for preventing strokes and atherosclerosis.

So now go ahead and cut the sugars, cut the grains and eat the fat, the meat and the egg yolks. In fact, egg yolks are a nutrition powerhouse and it’s egg whites that we should worry about because of some anti-nutrients and protein inhibitors. This is the absolute opposite to popular belief, not surprisingly!

Fat Loss Tip #5 – Learn Something New

Sometimes weight loss can stop or slow down if your body isn’t shaken up enough. Sometimes we exercise using the same routine and same intensity and some of us don’t exercise at all.

Well that may have worked for you initially with great weight loss results but if you don’t change your routine or increase your intensity then your weight loss efforts will slow down or STOP.

This is the time where you have to get out of your comfort zone and learn something new. Try out a sport/exercise you’ve never done before. Sign up for FREE TRIAL MEMBERSHIPS at a local kickboxing gym or Crossfit gym.

Some gyms like Lifetime Gym in Collerville offer rock climbing. And if you’ve NEVER tried Zumba or line dancing those are both great workouts.

It’ll help you to stay active while having fun. And committing to lessons or meeting up with friends makes you less likely to bail out on your workout than if your just training alone.

If you want to try kickboxing for Free checkout Memphis Judo and Jujitsu http://www.memphisbjj.com/

If you would like to try Crossfit at my gym they give away a FREE 2 Week pass for their beginners fundamentals class.

Click the link below to sign up for your trail membership http://www.factionsc.com/what-we-offer/fundamentals

PALEO GUIDE TO TROUBLESHOOTING FAT LOSS

Follow this easy steps to achieve fat loss…….

Q) I’m eating a Paleo diet but not loosing fat.

 A) Have you tried a low-carb Paleo diet? Yes or No

1) If no, Cut out starchy carbs (sweet potatoes, white potatoes, winter squash) and fruit. Try this for 30 days and report back….

2) If yes and you’re still not loosing fat, How are you tracking progress? Scale, measurements, or pictures

3) If you are using a scale, The scale does NOT show an accurate reading for fat loss! Take pictures and measurements. Re-take in 4 weeks and report back……

4) If you taking pictures and measurements, Are you sleeping 8-9 hours in a pitch black room? Yes or No

5) If No, Get some blackout curtains or eye mask and go to bed earlier. Try this for 30 days and report back…..

6) If yes, What sources of fat are you eating? Try reducing the amount of nuts, seeds, avocado, and coconut. Report back in 4 weeks.

7) Tried It No Luck! Although Paleo is great for fat loss, it’s not a cookie cutter diet. We all have a unique genetic blueprint that determines how we need to eat to achieve the results we want. Maybe you would benefit from a personal consultation so that we can tweak out and customize a Paleo solution just for you.

Basic Paleo Food List For Health & Wellness

What to eat

Follow this list if weight loss is NOT your goal. Starting with meats, eat as much as you want for breakfast, lunch & dinner. Cook the meats simply without too much added fat – broiling, baking, roasting, sautéing or browning, then pouring off excess liquid fat, or stir frying over high heat with a little oil (No deep fat frying)

Meat

Beef, pork, lamb, veal, rabbit, goat, sheep, horse, bison, wild boar, …

Game meat

Deer, pheasant, bear, moose, woodcock, elk, duck, rabbit, reindeer, wild turkey

Poultry

Chicken, turkey, duck, quail, goose, …

Fish

Salmon, tuna, trout, bass, halibut, sole, haddock, turbot, walleye, tilapia, cod, flatfish, grouper, mackerel, anchovy, herring, …

Shellfish

Crab, lobster, shrimps, scallops, clams, oysters, mussels, …

Fats

Avocados, avocado oil, olive oil, coconut oil, butter, clarified butter (ghee), lard, tallow, duck fat, veal fat, lamb fat, fatty fishes (sardines, mackerel, salmon), nut butters, nut oils (walnut, macadamia), coconut flesh, coconut milk, …

Eggs

Chicken eggs, duck eggs, goose eggs, quail eggs, …

Vegetables

Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados, …

Green leafy vegetables

Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio…

Root vegetables

Carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, jerusalem artichokes, yams, cassava, …

Winter squash

Butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash, …

Summer squash

Zucchini, yellow summer squash, yellow crookneck squash, …

Fruits

Bananas, apples, oranges, berries (strawberry, cranberry, cranberry, blueberry, blackberry), grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, water mellon, honeydew mellon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, passion fruit, persimmon, …

Nuts and seeds

Pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts

Mushrooms

Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel…

Fresh and dried herbs

Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander, …

Spices and other natural flavor enhancers

Ginger, garlic, onions, black pepper, hot peppers, star anise, fennel seeds, mustard seeds, cayenne pepper, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies, …

Foods You Can Eat in Moderation

Oils

4 tablespoons or less a day when weight loss is of primary importance

Olive , Avocado, Walnut, Flax seed Oils

 Beverages

Coffee, Tea, Wine (2-4-oz glasses) Beer Spirits (4oz)

 Paleo Sweets

Dark Chocolate, Dried Fruits (2oz), Nuts mixed with dried fruit & fresh fruits

(no more than 4oz of nuts & 2oz of dried fruit/day)

What to avoid

Refined sugar, grains (wheat, corn, oats, rice….), legumes (soy, peanuts, lentils,….) and vegetable seed oils (corn oil, peanut oil, soybean oil……)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

PALEO GUIDE TO Eating for autoimmunity……R.W.

If you are on the Paleo diet and suffering from an autoimmunity disorder follow these easy steps to get a significant improvement in your health….

 

1) Have you stopped eating eggs, grains, legumes, dairy, nightshades, nuts, and seeds? Yes or No

 

If no, eat that way for 30 days and report back…

 

2) If yes, are you peeling your veggies? Y or N

 

If no, eat that way for 30 days and report back…

 

3) If yes, are your Vitamin D levels between 60-70 ng/DL?    Y, N, or I Don’t Know

 

If you don’t know, Time to get tested! Ask your doctor or order a test online.

 

If no, then supplement with Carlson’s fish oil or Vit D drops, and start getting 15 minutes of sun exposure daily. Report back in 4 weeks

 

4) If yes, then are you sleeping 8-10 hours in a pitch black room? Y or N

 

If no, Get some blackout curtains and go to bed earlier. Try this for 30 days and report back.

 

If yes, then are you taking a probiotic supplement? Y or N

 

If no, Try supplementing with a probiotic like New Chapter or with fermented foods like sauerkraut, kimchi, etc. Report back in 30 days.

 

5)If yes, Are you cooking food thoroughly? Y or N

 

If no, Eat that way for 30 days and report back…..

 

6)If yes, Are you taking digestive aides? Y or N

 

If no, Try supplementing with Now Foods Super Enzymes (capsules) or with HCl.

PreMade Paleo

Pre-Made Paleo is a prepared meal solution available for shipping nationwide to your front door .

We are the premier nationwide distributor of prepared meals for the Paleolithic Diet Lifestyle.  Paleo is inherently gluten free, dairy free, and sugar free. Our meats are grass-fed or free range and produce is organic when available.

 

Click Here to Order a 5 day meal plan or select meals a la Carte.

Meals will ship Monday or Tuesday and be on your doorstep on Wednesday or Thursday. Each week you will receive a tracking number for your records.

  Delivery Radius – Continental US