We don't always realize that our daily diet consists of : 70% carbohydrates and 30% saturated fats. You probably heard that it is recommended to use up to only 10% of “bad fats” (saturated fats and 'trans' fats) in your daily diet. Saturated fats are found in meats, poultry, and dairy products (butter, cheese, ice cream, and whole milk). Trans fats are added to many off-the-shelf donuts, cup cakes, cookies, and other confections as well as fatty, fried foods such as French fries.
If you have large amounts of carbohydrates and saturated fats daily - substitute your carbohydrate with lean protein and plenty of high-fiber, nutrients rich carbohydrates (like those found in fresh fruits, vegetables and whole grains) and substitute bad fats for good ones. Daily exercise also can help to improve your “good” Cholesterol as well.
In many cases we don't pay attention to improving good cholesterol. In my experience, in order to achieve a balanced ratio between bad cholesterol (LDL) and good cholesterol (HDL), it really helps to not only lower the bad one, but also to increase the good one.
From my experience, long-lasting stresses could trigger an elevation of bad cholesterol. Homeopathic medicine treats a patient, not the disease. Homeopathy is an individually tailored medicine that tremendously helps to reduce the negative impact of stresses on our health.
Tips to raise good cholesterol (HDL):
- Good fats are found in vegetable oils. Olive oil is at the top of the healthy list. Nuts contain many good fats as well as beneficial nutrients.
- Reduce daily carbohydrate intake by eating moderate amounts of good fats and lean protein, as well as plenty of high-fiber, nutrient rich carbohydrates (like those found in fresh fruits and vegetables and whole grains).
- Eat fresh vegetables at meals with lean cuts of meat
- And substitute fresh fruits in place of sweets and greasy snacks
- Eat more legumes (beans)
- Eat more grains and whole wheat bread.
- Eat fresh, cold-water fish.
- Do not eat fried foods
- Avoid foods labeled 'trans' or 'hydrogenated' or 'partially hydrogenated'.
- Eat smaller portions but more often.
- If you can - try some aerobic classes, jogging, biking, fast walking
- Doughnuts, along with other foods that contain trans fats, are some of the worst foods you could eat: they lower your good cholesterol and increase the bad.
- Trans fats are an unhealthy type of fat found in margarine, shortening, fried foods like french fries and fried chicken, doughnuts, cookies, pastries and crackers.
- Eat more monounsaturated fats: Increasing foods that contain these healthy fats -- olive oil, peanut butter, avocados, etc. -- can raise your HDL (Good cholesterol) levels without harming your total cholesterol.
- Eat more soluble fiber: Fiber can increase your HDL cholesterol while decreasing the LDL (bad cholesterol). It's found in fruits like apples, oranges, pears, peaches, berries and grapes, seeds and nuts, oat bran, dried beans, oatmeal, barley, rye and vegetables.
- Avoid too many processed carbs: Too many refined carbs from white sugar, flour, potatoes, etc.
- Do you like onions? Half of one a day can raise your HDL by 30 percent.
- Get lots of omega-3: This essential fatty acid, found in fish, fish oil, flaxseed and walnuts, has been found to increase HDL cholesterol.
Her are just some examples of dietary fats (different types and sources)
Fats that lower bad cholesterol and raise the good one
- Monounsaturated fats:
Olives; olive oil, peanut oil; cashews, almonds, peanuts, and most other nuts; avocados
Corn, soybean, fish oil
Fats that raise both bad and good cholesterol
Whole milk, butter, cheese, and ice cream; red meat; chocolate; coconuts, coconut milk, and coconut oil
- Trans fats:
Most margarines; vegetable shortening; partially hydrogenated vegetable oil; deep-fried chips; many fast foods; most commercial baked goods
Example of diet:
- Start out your day with a bowl of cereal having not only grains but also grain husks (e.g. oat meal) and a glass of pulpy orange juice.
- For mid morning snack have an apple or a handful of nuts.
- At lunch have tuna fish seasoned with olive oil. If you place it on bread, make it whole grain Or eat low-fat, plain yogurt mixed with fresh fruit.
- For mid afternoon snack eat a piece of fruit (e.g. an apple).
- For supper have fresh vegetables such as broccoli, cauliflower, carrots, peas, etc, and a bowl of garden salad with olive oil and lemon dressing. Try to steer away from potatoes. If you have pasta, get whole-wheat pasta.
I strongly believe that a combination of homeopathic medicine, healthy life style, and balanced diet will help to improve the quality of life.
Any information provided in this article is not a medical advice and should not be substituted for regular consultation with your health care provider. If you have any medical condition, consult a qualified health care professional before making any changes in your treatment, diet or lifestyle. Do not attempt to treat yourself, or anyone else without a proper medical supervision.