|Mar 19, 2012 2:21pm||
I’m 22 and just took a blood test that revealed my “good” cholesterol is low and my “bad” cholesterol is high. I forget the low one’s number but my bad cholesterol is 120 and should be under 100…
I am a female, 5’4’’ and 130lb. I recently started exercising and watching what I eat. I’d like to lose about 10 pounds. My body stores fat in my belly, my legs are really thin and my stomach is just FAT.
I know belly fat is the worst kind so I need advice! What should I eat/how much should I exercise to help my cholesterol problem?
I know I can’t target areas to lose fat but I’m worried about how my body stores fat in my stomach.
|Mar 21, 2012 4:38am||
Enjoy green tea as it lowers cholesterol:
“The following low cholesterol diet may help to reduce cholesterol levels:Eat some nuts every day. Nuts, especially almonds, walnuts and cashews, contain heart-healthy monounsaturated fat. Substitute soy protein for animal protein. The protein in soy foods has been shown to lower cholesterol levels. Try to incorporate two servings a day into your meals. Choose from tofu, tempeh, soy milk, whole soy beans and roasted soy nuts. Use fresh garlic regularly in your meals. Garlic has been shown to lower both cholesterol levels and blood pressure – and it tastes wonderful, too. Use one or two raw or lightly cooked cloves a day. Drink green tea daily. The antioxidants in green tea help lower cholesterol and prevent the cholesterol in your blood from oxidizing. Eat plenty of soluble fiber. Soluble fiber has a powerful cholesterol-lowering effect. The best sources of soluble fiber are beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed. Limit refined carbohydrates. A diet full of cookies, cakes, crackers, fluffy breads, chips and sodas can increase triglyceride levels and lower HDL. Take coenzyme Q10 (CoQ10). CoQ10 is a powerful antioxidant that has been shown to be beneficial for heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs. CoQ10 may also help lower blood pressure. Take fish oil. Fish oil contains an abundance of essential fatty acids known as omega-3s. Daily fish oil is an effective preventive strategy against heart disease, and has been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (“good”) cholesterol."
Apr 23, 2012 1:05pm
orlizfan, at 5’4" and 130 lbs, my assumption would be that your weight is not the problem as it pertains to your high cholesterol. If you want to lose 10 lbs, by all means, go for it … but those are basically vanity pounds. To determine HOW MUCH you should eat, determine your BMI, how many calories you burn per week via exercise, and make certain you have the appropriate deficit to allow for 1 – 2lbs of weight loss per week. At your current height/weight, I would not look to lose more than that per week.
Your cholesterol is another issue.
There are dietary tactics that you can use to help lower your cholesterol, but a question I have for you would be if high cholesterol runs in your family? High cholesterol can be hereditary and some individuals are genetically predisposed to having high cholesterol. If hyperlipidemia runs in your family you can still lower your cholesterol thru diet, but you also may require cholesterol lowering meds.
A diet high in saturated fats and trans fatty acids causes a rise in blood cholesterol levels. To lower your cholesterol you want to avoid processed foods (they tend to contain hydrogenated products), and focus on foods that will help lower your LDL (the bad cholesterol).
Here’s a list of foods to consider:
Tomato products. There is research that supports tomato products as significantly reduced total and LDL cholesterol levels, while also increasing LDL’s resistance to oxidation (damage by free radicals)
Broccoli and cruciferous vegetables. Indole-3-carbinol, a naturally occurring compound in broccoli and other cruciferous vegetables, greatly reduces the secretion of the cholesterol transporter, apolipoprotein B-100 (apoB), thereby providing significant cardiovascular protection.
In addition to cruciferous vegetables, eat foods naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For every 1 or 2 grams of soluble fiber you eat daily, you lower LDL cholesterol levels by 1 percent.
At least 3x/week eat Fish high in Omega-3 fatty acids such as herring, sardines, salmon and halibut. Tuna is also a good source, but should be limited to 1x/week due to high mercury levels.
Hope this helps!!
|Aug 14, 2012 5:31pm||
Exercise, eat healthy fats (like coconut oil), decrease animal products (meats, poultry, fish, and especially dairy), and eat more fiber-rich fruits and vegetables.
|Oct 9, 2012 2:34am||
Always eat fruits and vegetables they will not raise your cholesterol level. Use low fat dairy products and try to use those type of grain they can help to control your cholesterol.
|Oct 9, 2012 4:26pm||
Speaking from experience, look at the sat fat on all foods and adjust diet accordingly, eat oats, take 3 cholesterol lowering yoghurts a week, job done, oh, and avoid statins like the plague.
May 14, 2013 9:30am
I also have high cholesterol, but now I’m more careful about what I eat, I cut back a lot on fast food/fried food and I also stared to take cholesterol lowering drinks, cut out wheat and stopped smoking – here are some other tips on how to lower cholesterol naturally. Just recently had cholesterol check and now its much lower than it was before.
|May 18, 2013 8:00am||
There are dietary tactics that you can use to help reduced your cholestrerol levels, but a question I have for you would be if great choleseterol levels operates in your family? High cholestrerol levels can be hereditary and some individuals are genetically predisposed to having great choleseterol levels. If hyperlipidemia operates in your family you can still reduced your cholestrerol levels thru eating plan, but you also may require cholestrerol levels lowering meds.
|May 21, 2013 10:33pm||
Just stay away from meats like steak and pork, eat lean meats like chicken and fish. Try eating a salad every day, and what you want to do is buy extra virgin olive oil and out ONLY 2 tablespoons on your salad. Yeah i know it’s pretty much plain that way, but thats the only way that oil works. Same thing too for any other oil you take.
Fish oil, coconut oil, and extra virgin olive oil you eat in VERY SMALL portions with other food. That all being said you should be fine and everyone else here has listed good suggested already to help you. You can check out this site to for some helpful advice to you diet