Cholesterol Reduction Diet Program

I have had great success in the past using this diet with my clients. Recently, another client has dropped 50 points on her cholesterol score in a mere 2 1/2 weeks.

DISCLAIMER: This diet is not approved by the FDA and is not endorsed by any doctors. I present this information for educational purposes only. All suggestions are based on sound research studies available through Pub Med and other medical sites. Before undertaking any new diet and supplement program, always consult with your physician.


Cholesterol Reduction Diet

Here is the "must say no" list of foods:
• Red meat, all forms
• Pork, all forms
• All things fried
• All baked goods
• All sugars
• Regular or reduced-calorie ice cream
• All milk except nonfat or nonfat low-carb
• Butter and margarine
• White bread, white rice, white potatoes

Good Fats:
• Almonds, walnuts, cashews (also good in butter forms)
• Fish oil capsules
• Flax oil capsules or liquid, or ground flax seed
• Olive oil
• Hemp oil or nuts

Good Carbs:
• Fibrous vegetables (broccoli, cauliflower, asparagus)
• Fruit, especially berries
• Whole grains (wheat bread, flax bread, whole grain rice)
• Starchy vegetables (yams, carrots)
• Other vegetables (spinach, lettuce, chard, green beans, other greens)
• Oatmeal (not instant)

• Legumes (no refried beans or baked beans)

Good Protein:
• Chicken
• Turkey
• Fish, especially salmon
• Egg whites
• Whey protein
• Milk & egg protein
• Soy protein (less than 20 grams a day -- not fortified with extra phytoestrogens -- women only)

Notes:
• Vegetables can be eaten with any meal to provide fiber and create a feeling of fullness.
• Meals should be protein/carbs in the morning, protein/fat in the evening
• Never combine carbs and fat (exception is flax oil in oatmeal for breakfast)

Supplements for Cholesterol Reduction:

• Fish oil caps (3 caps with each meal)
• Fiber (4-8 grams before each meal)
• Garlic (1000-8000 mg a day)
• Alpha Lipoic Acid (300 mg 30 minutes before meals, 3 times a day)
• Chromium Picolinate (200-400 mcg a day)
• Cinnamon (1000-2000 mg a day, as capsules or added to foods)
• Green tea, 3-5 cups a day

Sample Suggested Meal Plan:
• Breakfast: 1 cup oatmeal, with added cinnamon, flax oil, and one scoop whey protein -- cooked in water or skim milk -- no butter added (add whey & flax oil after cooking)
• Snack: 1/2-cup nonfat cottage cheese with pineapple chunks or blueberries
• Lunch: 6 oz chicken, grilled or broiled; 1/2-cup cooked whole grain rice; spinach salad with olive oil and vinegar dressing
• Snack: 1-2 oz almonds or walnuts, an apple, 1-2 oz nonfat cheese
• Dinner: grilled chicken breast (or turkey, or fish); cooked vegetables; 1-2 oz nuts
• Bed time: 1/2-cup nonfat cottage cheese with ground flax seed or one tablespoon almond butter

Snack options:
• Whey protein shake with 1-2 tablespoons of fiber supplement in no-sugar-added fruit juice (must add the fiber to use fruit juice, otherwise use skim milk or water)
• Nonfat, reduced-sugar yogurt with apple slices or berries

Exercise:
• At least 1/2 hour, 6 days a week (ideally: 1 hr weight training 2-3 times a week, plus 30 minutes of cardio on off days)
• Walk on a treadmill or ride stationary bike for at least 1/2 hour a day on days you don't train