Sherman Schuett lectures on Lowering High Cholesterol: Tips for Avoiding Heart Disease
1. Your body needs a small amount of cholesterol to function properly; however too many people have high levels of saturated fat in their diets, this raises the level of LDL "bad" cholesterol in your body. LDL causes plaque to build up in arteries, leading to heart disease. HDL "good cholesterol" on the other hand, helps clear bad cholesterol from you blood. It's not magic, "lower your LDL and raise the HDL – begin WITH YOUR DIET!
2. Many Americans eat super-sized meals, with portions that are twice what they need, and what's recommended. Obviously, this will lead to weight gain and high cholesterol. Here's an easy way to measure portions for a healthy meal: one serving of meat or fish is about what fits in the palm of your hand; one serving of fresh fruit is about the size of your fist; a serving of cooked vegetable, rice or pasta should fit into your cupped hand.
3. Load your plate with fruits and vegetable – five to nine servings a day. This will help lower LDL "bad cholesterol". The antioxidants in these foods may provide the benefit your body needs AND will keep you from eating "fatty foods" – by filling you up and curbing your appetite. This will also help lower blood pressure and maintain a healthy weight. Foods enriched with plant sterols, such as some margarine spreads, yogurts, and other foods, can also help lower LDL.
4. A heart-healthy diet has fish on the menu, at least twice a week. Fish is low in saturated fat and high in healthy omega-3 fatty acids. Omega-3 fatty acids help lower levels of trigylcerides, a type of fat in the blood. They may also help lower cholesterol, slowing down the frowth of plaque in the arteries. "This fish I recommend is: salmon, tuna, trout, and sardines" DO NOT DEEP FRY!.
5. A bowl of oatmeal or whole-grain cereal is a good way to start the day. The fiber and complex carbohydrates in whole grains help you feel fuller for a longer period of time. This way you'll be less tempted to overeat at lunch time. Oatmeal also helps reduce LDL and can be an important part of your weight loss strategy. Other examples of whole grains include wild rice, popcorn, brown rice, barley, and whole-wheat flour.
6. Do you need a snack? A handful of nuts is a tasty treat that helps in lowering cholesterol. Nuts are high in monounsaturated fat, which lowers LDL "bad" cholesterol while leaving HDL "good" cholesterol intact. Studies have shown, people who eat about an ounce of nuts a day have a lower risk of heart disease. Nuts are high in fat and calories, so ONLY east a handful. No sugar or chocolate coatings.
7. We need a little fat in our diet – about 25%. But the type of fat metters. Unsaturated fats-like those found in canola, olive, and safflower oils-help lower LDL, and may help raise HDL. Avoid butter and palm oil, these contain high levels of trans fats, which raise LDL cholesterol.
8. Carbohydrates give the body energy! Some do your body more good than others. "As I mentioned" whole grains have more fiber and raise sugar levels less, so do BEANS. Examples of this are Black beans, Kidney beans, Pinto beans, Navy beans, and – of course – fresh Green beans. Now here's a little tip: IF YOU LIKE BROWNIES, make them with Black Beans, no eggs, butter, oil, etc. THEY'RE GREAT!. Put the beans in a blender, add to your recipe, and WALLA, a Healthy Brownie.
9. Move your body! Even 30 minutes of physical activity five days a week is good. I recommend 20 minutes – minum - of vigorous exercise, such as jogging, fast walking, weight training, etc., etc.. This , will help lower LDL cholesterol and raise HDL cholesterol. With exercise, THE MORE THE BETTER.
10. If you really want to get into shape, but PLEASE take it slow, get a copy of the P90X and begin doing whatever you can. This is a great workout, no matter what kind of shape you're in.
11. Many of you will think this is optional, but for me, it has given me LIFE – a healthy life. PICK UP YOUR BIBLE – read it, live it, love it, and live by the Golden Rule. Learn forgiveness. Stress is one of the greatest causes of Heart Disease. Get the chip off your shoulder, " love your neighbor as yourself". You will live a longer and happier life. This will also rub off on your family, and more importantly "your children". My parting words are, "Eat healthy, pray daily, exercise incessantly, love everyone, put God first in your life".
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How to Eat for Physical and Mental Strength and develop vitality.
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