At the clinic, I often meet clients who seem to have a higher than normal cholesterol value, and are quite often confused as to what it should be at, so here is what you need: you want your total cholesterol to be below 5.2 generally, and it would be good to have a higher HDL value (good cholesterol) – greater that 2.3. If you have higher than normal cholesterol values, DON’T PANIC … here are a few simple things I have found to be extremely helpful for my clients to drop those numbers and pounds:
1. Regular exercise – how about a pedometer for a gift this Christmas – it’s a great little gift that will help you stay fit and be healthy. Try to get at least 10,000 steps daily, the minimum amount of exercise that will do wonders for those extra pounds and cholesterol numbers.
2. For about 1 month, try changing up your breakfast – to a POWER BREAKFAST. 3/4 cup of cooked oatmeal, 1 tsp of raisins and 2 heaping tbsp. of flax seeds ground up. This breakfast gives you both soluble and insoluble fibers which are great for decreasing the amount of cholesterol in the body, as well, gives you the omega three fatty acids and some essential B vitamins for the body. The extra fiber is great for weight in general, and will do wonders for your bowels.
3. Try a vegetarian diet– which is simple and hearty and great before the Christmas season where people seem to pack on the pounds. Try to add greens to each of your meals, have lentil and bean salads for your lunches with tofu. These foods are easily digested in the body; hence people generally find they feel lighter and more energetic. Try these simple tips and in no time you will not only have lost those extra pounds and have regulated your cholesterol numbers back to normal.
4. Try to have smaller meals thorough out the day, rather than three large meals and don’t skip meals.
5. Limit fat to 30 percent of total calories. Saturated fat (fat from animal sources) should account for NO more than 7 percent of total calories. Limit cholesterol to 200 mg per day.
6. Read labels. Avoid products made with partially hydrogenated and hydrogenated vegetable oils. They are sources of trans-fatty acids, a form of fat that promotes plaque formation in the arteries.
7. In place of batter or margarine, try Benecol, Becel and Take Control. They are spreads containing plant sterols known to promote healthy cholesterol levels.
8. Drink green tea regularly.
By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.