Okay, so I'm dieting, but not because I want a leaner, to-die-for frame. On second thought, maybe a little bit of that, too. That isn't so bad an idea, is it? But honestly, I just want to be healthy. I admit I haven't been eating as much healthy stuff as I wanted to lately, especially during the holiday season, what with the delicious food - cholesterol-laden and all - that graced the dinner table.
After a considerable amount of procrastinating, shortly before 2011 ended, I finally convinced myself it was time to see a new endocrinologist. Six years ago, after I gave birth to my youngest, I was diagnosed with hyperthyroidism. Much as I didn't want to say goodbye to my former endocrinologist - a good-natured doctor with a kind face - I had to because of schedule constraints.
The new doctor who saw me requested routine blood tests. And since I also had to tell her my other medical afflictions - past or otherwise - she asked that I undergo a kidney function test. Ten years ago, I was diagnosed with nephrotic syndrome, but I've been in remission for as much that time.
Guess what, after the 12-hour fasting I had to go through, it turned out my LDL cholesterol - also referred to as bad cholesterol - was above normal, which got me thinking, "That's probably the reason why I easily run out of breath when I climb the stairs!"
So being a person who enjoys doing online research, the moment I got the chance, I started scouring the web for information on food that can help lower bad cholesterol. Here's what I gathered so far:
Fiber-Rich Food
Studies have shown that increasing the intake of oat products, legumes and other high-fiber foods can help decrease bad cholesterol. Soluble fiber grabs onto the cholesterol and eliminates it through the digestive system. Fiber-rich food choices aside from oatmeal and oat bran are apples, beans, barley and prunes.
Fatty Fish
Sardines, anchovies and wild salmon are rich sources of omega-3 fatty acids. Aside from reducing LDL levels, they also help lower high blood pressure and cardiovascular risk. Omega-3 fatty acids may also help elevate HDL - good cholesterol - levels, which transport bad cholesterol to the liver where it can be eliminated.
Olive Oil
Unhealthy fats such as saturated fats and trans fats should be eliminated from the diet. Trans fats are usually marked on food labels and/or list of ingredients as "hydrogenated" or "partially hydrogenated" fats or oils. Replacing these with monounsaturated fats found in extra virgin olive oil, canola oil, avocado, peanuts and tree nuts can help lower LDL and raise HDL levels.
It is important to note, however, that as in anything, even good fats should be taken in moderation. They contain more than two times the calories provided by carbohydrates or proteins.
Dieting is not going to be as easy as pie, I know. But surely, I'll live. After all, I will still be eating, just more of the healthier stuff this time, and not starve myself to oblivion.
Source: about.com
