Video Blog - Free State Nutrition, LLC

Tea Time: Cholesterol

1/29/2019

LDL - bad cholesterol
- increase fiber, esp soluble fiber (may need to increase calcium with soluble fiber)
  - legumes, nuts, seeds, oats, barley, rye, fruits, veg, chia
  - maybe psyllium husk supplement
- Small frequent meals
- Limit saturated fat from meats, butter
- Whole fat dairy (except butter)
- Avoid or limit trans fats
  - partially hydrogenated oils (shouldn't be in foods anymore)
  - fried foods in restaurants
- Increase soy to 25g
- Take stanol/sterol supplement
  - Benecol chews
  - Cholestoff
  - Cardiochews
HDL - good cholesterol
- Increase exercise
- Increase whole grains
- Choose monounsaturated fats
  - Olive oil, peanut oil, canola oil
  - Nuts, nut butters
- Increase omega 3 fatty acids
  - Fatty fish like salmon, tuna, sardines
  - Walnuts
  - chia seeds, flaxseed oil, hemp seeds
  - Soy foods
  - Omega-3 eggs, other foods
- Avoid trans fats
Triglycerides
- Decrease sweets, sweet drinks
- Increase exercise
- Choose more whole grain foods
- Choose more plant foods with fiber
- Decrease saturated fats
- Limit or avoid trans fats
- Increase Omega-3 Fatty acids

Tea Time: Fiber (everything you wanted to know but were afraid to ask)

1/9/2019

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