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!

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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.

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Low-Carb Paleo for Weight Loss: Food List

What To Eat & How to Get the Results You Want

(Paleo Food List)

Weight loss Secret: lean protein is the most effective way to reduce your appetite and boost your metabolism to help you burn stored fat permanently.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

6. SupplementsTake a daily vitamin, vitamin D (as directed) and five Omega 3 Fish Oil pills 1200mg daily.

Keep a food diary

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1. Clean out the Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. REMOVE the bread,rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

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2. Go shopping

90% of the food in your shopping cart should be raw, unprocessed, and not boxed or frozen. Veggies & Fruits can be purchased frozen or raw.

Now it’s time to fill your kitchen with food worth eating. 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)

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Protein: Meat, Fish, Seafood, Eggs……..

If you are going to eat bacon, PLEASE look for labels that say: uncured, no antibiotics used, no preservatives, gluten & casein free, no nitrites and no nitrates added. This type of bacon is ONLY sold at Whole Foods.

 Pork (these are considered extra lean)

Bacon (Whole Foods sales Paleo style bacon)

Pork Tenderloin

Boneless loin roast

Boneless loin chops

 Boneless ham (extra lean)

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Regular Beef & Grass fed Beef (the following are considered extra lean)

*if you’re a BIG beef eater, ONLY eat grass fed beef. Which can be purchased at Whole Foods

Grass fed ground beef (Whole Foods)

Any grass fed beef cuts (Whole Foods)

 Uncured Grass Fed Beef Hotdogs (Whole Foods)

Bacon (Whole Foods sales Paleo style bacon)

 

 95% lean ground beef (reg ground beef found at any store)

Eye of round roast or steak

Sirloin tip side steak

Top round roast and steak

Bottom round roast and steak

Top sirloin steak

Flank steak

Chuck steak

London broil

 London veal

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LAMB (these are considered extra lean)

Lamb Loin Chops

Lamb Rib Chops

Lamb Shoulder

 Leg of Lamb

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Fish & Seafood: (NO CATFISH)

 (Wild Caught)

Trout

Tilapia

salmon

cod

red snapper

orange roughy

Tuna

halibut

grouper

shrimp

crab.

Lobster

oysters

muscles

crayfish

scallops

clams

etc………

 You know…fishy type stuff!

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Bird: White Meat

Chicken (Without Antibodies sold at Kroger)

Chicken Apple Sausage (Whole Foods)

turkey

Turkey Bacon Bacon (Whole Foods sales Paleo style bacon by Applegate)

Duck

Ostrich

 Eggs

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 Other Meats:

Rabbit meat (any cut)

Goat meat (any cut)

Organs (liver, tongue, marrow & sweetbreads)

 Game meat

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Veggies. (NO WHITE/RED/GOLD etc… POTATO)

You want your veggies to be as fresh as you can get them & in season(from farmer to you). So I normally Shop with the season, which typically means purchase what is on sale. Mix up the colors. Farmers Markets and Easy Way are the best places to get your fruits and veggies but local grocery stores like Kroger will do.

Artichoke

Mushrooms

Sweet Potato (eat in moderation because they bulk you up)

Asparagus

Mustard Greens

Beet Greens

Onions

Beets

Parsley

Bell Peppers

Parsnip

Broccoli

Peppers (all kinds)

Brussels Sprouts

Pumpkin

Cabbage

Purslane

Carrots

Radish

Cauliflower

Rutabaga

Celery

Seaweed

Collards

Spinach

Cucumber

Squash (all kinds)

Dandelion

Swiss Chard

Eggplant

Tomatillos

Endive

Tomato

Green Onions

Turnip Greens

Kale Turnips

Kohlrabi

Watercress

Lettuce 

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Fruits (should be eaten BEFORE 2pm or else it will be stored as fat)

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole cantaloupe. If you want to GAIN weight and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. FRUITS FOR WEIGHT LOSS:

 Berries (any type)

Cantaloupe

Honeydew

Oranges

Lemons

Limes

Grapefruit

Apples

Pears.

 DO NOT EAT Bananas, papayas, mangoes, dried fruit and any other fruit not listed above. If your favorite fruit is NOT on the list above, it’s because of its high glycemic index.  Those types of fruit WILL MAKE YOU GAIN WEIGHT PERIOD!

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Healthy Fats…. PUSH OUT BODY FAT (the little secret to permanent fat loss)

for constipation prevention & t0 help you stay full  YOU MUST eat 1 serving of the following healthy fats per day,  4 tablespoons or less a day for weight loss.  For FAT loss limit nuts to 1-2 oz. per day.

 Tips on how to get your daily fat:

Olive oil (extra virgin): use to cook veggies and meats in, drizzle over salads instead of dressing or drink a serving by spoon.

Coconut oil: good to cook chicken & shrimp in,  use in sweet potato instead of the butter or take 1tsp with cinnamon, mix together add handful sunflower seeds and take by mouth.

Avocado (oil and whole): Fresh avocado taste great with anything meats and veggies. Eat 1/2 avocado as your serving or whip up some guacamole and eat with veggies and meat of your choice. I love it with carrots!

Kerrygold Butter (from grass fed cows sold at Whole Foods): Taste good with anything!

Macadamia (whole and oil) limit nuts to 1-2 oz. per day

Almonds & Walnuts: limit nuts to 1-2 oz. per day

 

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                                                               Spices & Sauces

Marinara sauce

herbs

spices-curry powder

garlic

ginger

cilantro garam

massala

chili powder

black pepper

lemon zest

allspice

cinnamon

cumin

oregano

basil

Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, herbal teas and water as these are your beverages of choice. However you are NOT allowed to use any dairy, sugar, honey, stevia or any other sweetener for beverages.

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3. Cook! Get a skillet, Put some oil(fat) in the skillet & cook till done…….


(eat 3 to 4 meals a day, eat as often as you like)

 The majority of your meals look something like this:

• 4-8 oz of lean meat or eggs such as: chicken, lean beef, turkey, pork loin or seafood.

• Several servings of vegetables, either raw, steamed, or lightly cooked.

• Finally, add a serving of good fats to your meal such as: Avocado, olive oil, coconut oil or a handful of sunflower seeds

 

Key points:

• Protein every meal

• 3-4 meals per day

• Limit fruit to 1 serving if fat loss is a goal

• Limit nuts to 1-2 oz if fat loss is a goal

• Beverages are coffee, tea, mineral water. Unsweetened, this includes stevia.

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4. Go for a Walk! (DO NOT Over do the Exercise)

Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or coach.

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 5. Sleep!   Not getting ENOUGH sleep will stall your weight loss…..

Get at least 8 hours of sleep in a completely DARK room!

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

 

 Questions? Confused?

 Feel free to post a question, someone else in the group may be experiencing the same problems as you. I encourage everyone to share tips, ideas, recipes or anything that helps you to stay motivated and organized/balanced to stay focused.