Know The HEALTH FACTS ... Because WEALTH THRU PERSONAL HEALTH is a COMMITMENT... NOT A CHOICE!
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My previous post reviewed some principles regarding the kinds of fat we eat in the food. Now to simplify further and for us to easily remember… let me enumerate the foods we allow our patients to eat if we see a high cholesterol level in the blood test.
Foods That Are Allowed:
- lean cuts of meat, chicken and fish
- skim, low fat milk, low fat yogourt
- for those who like eggs: the egg whites are okay
- olive, canola, sesame, soybean and safflower oils: 5-8 teaspoons /day only
- most breads, wheat bread, cereals, noodles
- fresh fruits
- plain popcorn, pretzels, tea and coffee.
Foods That You Can Eat Once In A While:
- shellfish like tahong
- 2% fat milk, lite cream cheese
- 2 x /week of egg yolk
- nuts, avocados, seeds
- muffins, cornbread, biscuits
- homemade cakes and pies prepared with unsaturated fat
Definitely AVOID: Steaks, whole milk, whipped cream in your coffee, COCONUT OIL, coconut, vegetables that are prepared in BUTTER, ice cream, potato chips, buttered popcorn, frappes and floats, croissants, doughnuts, noodles prepared with cream ( yummy but sinful).
The choice of food is realy without limits. But the option to eat the choices we are offered is up to us. The need to discipline ourselves and know what is right and healthy depends on our determintation and willingness to know the difference .
My advise is: You can still enjoy your steak BUT get the less fat cut! Enjoy your popcorn while watching th movie but not the buttered one. Enjoy your brewed coffee in the mall rather than the frapuccino with whipped cream!
Remember…
The Choice To Be Healthy Is Up To You!
March 4, 2007 at 4:10 pm
Doc, how about the famous virgin cocount oil that they are touting as healthy form of oil? Any thoughts about it?
March 4, 2007 at 8:33 pm
Please check my post on the truth about Virgin Coconut Oil.
May 1, 2008 at 12:59 am
ok my dad has really high cholesterol and he loves to eat so now im just trying to see what he can and can not eat so maybe you can help me……..
April 8, 2010 at 7:52 am
me 2 my mom thinks shell die any second so were trying 2 find what she can and cannot eat….. most of the things she loves is int he avoid section
October 31, 2011 at 2:47 am
try to cut him down slowly a small thing every few days,regular exercise,goodluck
October 8, 2008 at 1:14 pm
Hi Doc. I have these small red spots on my feet some are large in size while other are not. And a few on my hands. Just recently I went to the doctor got blood & urine samples, got the results. Then I took the results to my dermatologist and he said that I have high cholesterol levels and I think this may be causing these spots.. I’m only 23 years old and I’m very worried about this. What can I do?. Please email me if you can otherwise leave email here. I’m desperate. Thanks. ^_^
October 22, 2008 at 2:57 am
hello docter my dad’s feet have scabs all over them why is that? and how can it be cured? he is 36 years old and has high cholestrol
October 22, 2008 at 8:24 pm
Hi Sadia… difficult to say. I have to have the chance to see it to give you a diagnosis.
February 4, 2009 at 10:13 am
Hi doc,
I noticed avocado was in your list of “eating once a while” ie. restricted food.
I always have the impression from articles that avocados are good for lowering chelestoral and should be encouraged?
Thx!
February 6, 2009 at 8:36 am
it is just full of calories but I agree, the cholesterol in avocado is actually the Monounsaturated fat which can increase our good fat.
April 10, 2009 at 11:26 am
I heard that you can eat organic eggs(from rooster), yolk and all, and that they cannot harm you. Is that correct and how often?
April 17, 2009 at 11:33 am
Hi Sandra…please check my new post on eggs and that article will answer your query regarding eggs and cholesterol. Thanks
May 4, 2009 at 5:34 pm
Hi Doc,
is it alarming if you have cholesterol level of 250? i know tyhe average is 200
May 16, 2009 at 8:56 am
Ji Jigs… it depends…your total cholesterol maybe 250 becuase your good cholesterol is high!
May 8, 2009 at 9:07 pm
my cholesterol is 7.5. My diet is generally very healthy (lots of veg and fruit0. I don’t eat lots of meat, are there any other factors thst can hsve an affect on my cholesterol?
May 16, 2009 at 9:21 am
Jen…high cholesterol is a metabolic disease meaning the defect is in your system and no matter what you do, your liver is not able to metabolize the cholesterol well because of the defect. No matter how healthy you eat, the LDL cholesterol will only be lowered by 7 to 10% so in that case you will need a drug to help lower it.
July 6, 2009 at 8:06 pm
Hi Doc,
I’m 20 years old, I’m a very active college student. I eat pretty good considering I’m a college student. However I have high cholesterol and have had it all my life. I’ve been told its not my genes, but everyone in my family has it.Should I be worried and what else can I do!?
February 1, 2012 at 10:07 pm
you should go to the doctors and ask him what to do if its notin your dominant genes it could be tagged along with them. x
July 28, 2009 at 12:35 pm
hi doc,
I just want to ask regarding high level of sgpt ranging from 96 and high cholesterol level what are the foods to avoid and to eat? is there a way to lower it down without taking medicines?
thanks a lot
August 28, 2009 at 8:44 am
yHi May….You need to know why SGPT is high…it may be the onset of a fatty liver due to mtabolic syndorme with high sugar and cholesterol. Therefore taking meds for cholesterol is not a contraindication in this case
August 3, 2009 at 4:03 am
i thank that following these things are so imporant because if you do not follow these orders it will lead other things and thouse things can lead to other things and do not smoke with these things because that is not a good thing
August 4, 2009 at 11:06 pm
Great info loved it , I will bookmark this . Looking forward to hear more from you . Digg it. huhuhu
August 12, 2009 at 4:25 pm
hii im 13 and my cholestrol is 6.5 in my family its only me and my mum that have it is there anyway of lowering it without taking medicines???
thanks im looking forward to hear more form you.
August 28, 2009 at 9:23 am
HI Juliet: yes…through proper diet and exercise.
September 24, 2009 at 5:06 pm
can you please send me a weekly eating plan for a person suffering from cholestrol?
October 20, 2009 at 10:47 pm
I would like to get weekly eating plans Am suffering from high Cholestrol and Liver enzymes
Age 30yrs
What food do I have to eat to lower them, and what all to do
Am really in need of help
Thanks
October 27, 2009 at 10:01 am
Hi Rajnita… do check with a professional. I have my own diteitan in the clinic to supervise my pts how to eat properly. what to eat anmd how to eat healthy
November 6, 2009 at 3:40 am
Hey there, I have high colestoral, but i do not know what i can eat and what i can not, is there i diet that i can follow? or a list of foods that i can eat?
thanks
November 19, 2009 at 1:33 am
hi,Can my dad eat lentil curries he has high colestrol n misses his lentils
December 16, 2009 at 2:40 pm
Hello,
I’m currently in China and man All that is NOT to be eaten has been gobbled by me in great quantum. Food is so cheap here in china and almost anything goes with rice. Rice Rice Rice!. I’ve put on so much weight nobody can recognize me anymore. My breathing is so labored and recently I have developed these horrible pain and double beating of the heart.
So now I reckon I’m cruising for a bruising and this is no joke. But like I said we can’t eat nothing here without rice. So what do I do? Eat less rice this time or forget it? Lots of vegetable but I wonder if that can support my appetite? But ‘m goanna starve!!!! Somebody tell me something
January 7, 2010 at 9:16 pm
Jim… you body can only absorb so much…maybe the problem is the desire to eat more rather than the desire to feel full. Stand up and leave the table once you aree 80% full… then grab something later if you are starving via a piece of apple. I dont recommend you forgo rice but just cut down the protion sizes of all the foods you eat and eat enough only up to 80% full then leave and stop looking at the food becuase you tend to eat more!
January 22, 2010 at 8:38 am
My doctor told me not to eat spicy food since I have high cholesterol. This is the first time I heard that and can’t find any publications to confirm his order. Can you help me please??
February 23, 2010 at 7:21 am
Michaela… you may need to aks him specifically which foods…. having spicy food should not in any way affect ones cholesterol.
February 17, 2010 at 3:34 am
The American Diabetes Association suggests an individual restrictions their saturated fat intake to about 7% per day but a standard Western diet gives you around 40%. Given that too much fat promotes poor health, it would be better to limit fats including those in coconut oil that have a higher risk of promoting health problems since most Americans get way a lot of saturated fat anyway.
February 19, 2010 at 3:05 pm
Yum acai berry, I’ve tried it in its RAW form, only available in south america. Now I regularly take an acai supplement.
February 21, 2010 at 5:30 am
i just had blood test chol 216 hdl 28.6 ldl 149 trig 193 glu 142 sgot36 sgpt 59 any suggestions thanks
March 24, 2010 at 2:02 am
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April 25, 2010 at 11:57 pm
Thank god I found your website, I just got diagnose with high cholesteral and high blood pressure, and type two diabetes. There for I am soo confuse with what to eat and what not to eat, I will continue to watch your website for future information. Once again thank you for taking the time to help all of us, Iam sorry my english is not too good.
May 13, 2010 at 6:52 am
hi doc my doc say me you have a high cholesteral i am 38 years old. soiwant to know which food i eat and witch one is not good for me .i am vegitarian.never smoke,&drink
June 18, 2010 at 8:32 am
Amrick…just make sure your high cholesterol is not due to high GOOD cholestrrol esp that you are a vegetarian…you are on the right track
May 17, 2010 at 9:51 pm
hello,
i have cholesterol but LDL,HDL,total cholesterol is fine but triglyceride is high can you advice me the diet.
thanks
lalit
June 18, 2010 at 8:27 am
hihg triglycerides is due to high carbo intake especially pastries, cakes…now you know what to delete or take in moderation…
June 19, 2010 at 4:57 am
SAY EVERY ONE NOWS WHATS HEALTHY TO EAT YOU CAN EAT VEGETABLES ,FRUITS,PORTIONS OF CHINKIN,FISH,AND IF YOU WANT TO EAT MEAT YOU HAVE TO EAT A LITTLE OR EVEN SMALL PORTIONS AND THE REAL THING IS TO EXERCISE AND IF YOU WANT SOMETHING TO DRINK TRY ORANGE JUICE ,APPLE,PAMELGRANIC,{no soda}and maybe if you have like promnlems when you go to your family and they dont even care say i cant eat it and if they still dont care say can you a least give me some water and make me a salad…..thank you by..
May 27, 2010 at 1:55 pm
I was diagnosed with fatty liver in December and told to get a Lipid blood test. All levels came back high except for HDL (good cholesterol). I havent heard anything from my doc so I’m wondering if the high cholesterol is the reason for the fatty liver and what I can do, if anything, to lower it. Your advice would be an answer to prayer. Thank you
June 18, 2010 at 8:18 am
Traci…a fatty liver is a red flag that you are going to develop diabetes, high blod pressure and difinetely now you have high cholesterol. Have yourself throiughly chekced so one can easily manage fatty liver and hopefully help you avoid the risk of developing the metabolic syndrome.
June 19, 2010 at 4:49 am
say having high cholestrol is very bad but what can keep you smiling is that its also a way to connect with your self and say”wow i did it i ate good and i am eating so healthy ”and whats best is that your saving your heart because there is some people who are lazy and dont even care well that is not what you want you want to be healthy and healthy and living a good long healthy life…………..thANK YOU…
June 26, 2010 at 2:44 pm
Hi, Dr. Gerry, thanks for helping many people, God bless you. Dr. told me my cholestrol is within the border, what should i do to lower it. i do exer aerobic 3 times a week in 5 years now i do watch my food taking light cheeze low fat milk even in coffe shop i asked for low fat milk in my coffe but only sometimes i eat meat BBQ & chips my favorit food, please advice
many thanks
July 3, 2010 at 8:32 am
Lulu…most of the time…if the high chlesterol is theLDL or the bad cholesterol then almost always its metabolic and genetic… no matter what you do… diet can only lower it to a verysmall degree and you may need medication depending on your risk level which your doctor can assess.
July 4, 2010 at 6:21 am
Hello Dr. My name is Yanira and my doctor told me that i have a really high cholesterol count.I was wondering if it was ok to eat all foods that are marked as fat free and low fat. Is there any in particular that i should or shouldn’t eat?
July 13, 2010 at 1:47 am
Hi,
your post have been very helpful. you stated in one of your reply “The problem with unused energy sources are that if underutilized, they are easily stored as fat…contributing to the so called fat belly”. if this is the case, how does one go about getting rid of belly fat, or is it a case of when you have it, it can’t get rid of.
Refards
I
July 23, 2010 at 1:12 pm
hi doc im mr hariom gupta i have a high cholesterol problem which is 243 so what shuld be my diet chat or what should i avoid to eat nd the most impt problem ther is very pain in my chest so should i doooo?
July 26, 2010 at 2:04 am
HI Doc,
I have a high triglycerides 312 should I take medicine for it or Diet and exercise is good enough thank you.
August 13, 2010 at 10:21 pm
hi doctor.
I’m 14 and i have high cholesterol. i eat a lot of good foods and then i eat a lot of bad. I’m very active and run almost 2 miles every day. I’m overweight but my doctor says because its all muscles. what should i do? oh and my dads side of the family has high cholesterol.
August 23, 2010 at 1:49 pm
Alissa…genetics play very important part in your risk…so better manage it with eating the right kind of food and regular physical activity
August 22, 2010 at 8:59 pm
Hello Doc! Your blog is such a good find! Lots of good advice ’round here. Thanks po for this blog.
I have something to add po sa foods to have once in a while if not avoid in general: MAYONNAISE. Even if the commercials say their mayonnaise is made with healthy oils, mayonnaise, the end product, has a different set of nutrition facts from the individual ingredients. I wrote a number of blog posts on this in fact.
August 23, 2010 at 12:50 pm
Bruised Leaf: I agree the mayonaisse we have in our country is actually different than what it should be. Thanks for the info
September 27, 2010 at 9:19 pm
Hi Dr, my name is Yvonne, I am 55 years of age, I have been eating an healthy balanced diet for the past four years now, mainly because i had a cholesterol rating of 5.69, I brought it down slight over the four years to 4.74, last year 2009
I went for a check up 25/09/10 to find it has gone up to 8.54
I eat the 5 fruit and veggies per day, oily fish, chicken etc,
could this be a thyroid problem. I have been for a full blood count today, but still very concerned, also I have notice that I have a rash around my ankles, could this have been an indication that my cholesterol was increasing
September 29, 2010 at 6:15 am
hey doc my little cousin is only 10 and has hgh cholestrol is that bad?
November 26, 2010 at 3:35 pm
Hi Doc, i have been sweating alot, i want to know why.I was recently tested to have high bp 154/102 and this has been for a little over four months now i am 34 yrs old.Kindly help me out.
December 15, 2010 at 9:29 am
hi doc, im 45 years old, just diagnosed to have a 336 high level of cholesterol and 220 blood uric acid. pls advice of what to eat, not to eat or prescribe me the right med. tnx a lot
January 25, 2011 at 1:07 pm
Hey Im a 23 year old female I weigh anywhere from 97 lbs -108lbs and have and underactive thyroid and a cholesterol level of 260 what can I do at such a young age to lower my cholesterol and fix my thyroid problem??
April 13, 2011 at 8:44 am
Brittany…an underactive thyroid will increase your cholesterol…see an endocrinologist and have the thyroid fixed so your cholesterol can get fixed too
February 5, 2011 at 12:51 am
hey doc i am 31 year old i just find out what can i eat in my normal routine my ch is 281
February 12, 2011 at 9:04 am
hi my age is so low and i have cholesterol of 205 i am so close to dieing and my is 12 i am 12 i am so died
March 31, 2011 at 9:00 am
hi my doctor said i have high colesterol and if i cant bring it down on my own i have to take medication,,the trouble is i cant have fruit because sugar gives me reeeally bad migraines and i cant eat alot of the food they serve at work (its mostly deep fried) i feel like im starving to death!! what can i eat to make myself feel fuller longer,,,i just want to eat ALL the time >.<
April 13, 2011 at 7:47 am
Valerie..if your problem is triglycerides…then its food related…the pastries, the fried foods; however if its the bad cholesterol thats the problem…then its a metabolic problem that will definitely require medication especially if you have a strong family history of heart disease or if you have other conditions that predispose you to heart disease like diabetes.
April 1, 2011 at 6:30 am
Hello, I’m thirteen years old and after having gone to the doctor with severe cramps they took my blood to see if there were amy life threatening problems that could possibly explain the 9 long days I had of cramping. The doctor concluded that I merely had some bad food poisoning and that I had to keep hydrated, all that good stuff. Also what they found was that I had high cholesterol, and as soon as I learned that I cut myself short and stooped eating horribly(I wasn’t eating drastically bad in the first place but anything that I did munch on once in a while before was cut off). I told my friend and she said that she had high cholesterol and didn’t really care and kept eating bad. We are both at healthy weights she is 102 lbs and I’m 87 (I am short) lbs. So I was wondering, as I finally get to my conclusion, should I really be worrying about my high cholesterol at such a young age when my body is still developing or should I pull in the horses while I have a tight grip on the reigns and also another question if I have high cholesterol an so does my frien why are we both at healthy weights and not overweight? Sorry for the lengthy comment I would highly appreciate it if you answered my questions!<3
Thank you. Doc
April 13, 2011 at 7:45 am
Hi Stephanie…weight and cholesterol are separte issues… weight is environmental, cholesterol can be genetics. However… having high cholesterol can be aggravated by poor lifestyle but havong anormal weight does not necessarily equate to normal cholesterol. So yes… be cqreful with a level considered high by your doctor… at your young age…eating a healthy meal can help avoid furthewr exacerbating the problem. If the problem is really genetics and runs in the family, you will definitely need to take medication especially if you will develop concomitant diseases that will predispose you long term to heart disease. Check your family tree and it will give you a clue!
May 4, 2011 at 8:29 pm
i am just 27 years, doctor said i have 3.25 cholestrol level in my blood. i feel quiet shocked as i ahavent changed my diet since years. yes i eat spicy food but since i born.
i have got diarreoh since 4 weeks and doctor didnt dignose the cause yet. i am already taking precaution wd my diet. i dont know excatly whats wrong. could you be able to guide me what to do as i feel quiet worried.
than k u
May 20, 2011 at 7:40 pm
i have high cholestrial im on medication for it i eat healthy but i smoke heaviley im stopping smoking will that help to bring my cholestrial down ????
June 10, 2011 at 4:20 pm
my sister has very high cholestrol and triglycerides, which is partly genetic, partly food. what can i do to lower them for her although she is on medication. thank you
July 20, 2011 at 3:50 pm
I am 40 years old. my cholestrol is very high. my HDL is 4.5 and LDL is 9.3. I have pains in my left upper arm most of the time. I had chest pains also and was admitted and the doctors said it can be angina. but they not really sure. I need your help in reducing my cholestrol esp what to eat. I take a lot of precautions with my diet.
August 16, 2011 at 5:41 am
THANK YOU I WILL TRY IT AND I WILL TELL YOU IF IT WORKS OUT
November 6, 2011 at 3:06 pm
hiii,
doctor,
i am 14 year old .but my weight is about 70-80kg.
my cholestrol is very high.but because of your advice
to eat food in cholestrol helped me very much, to reduce my cholestrol.i want some advice also from u.
thank you.
November 7, 2011 at 3:34 am
hi doc my cholesterol HDL 203 and LDJ 185 (normal is 130 ) plz tell me what to do ? i have high blood pressure 130/90 to 140/100 . plz help me and guide me what to do ? thanks
November 14, 2011 at 3:17 am
hi i have high cholesterol can i still eat peanut butter ? and what chocolate can i have thanks
December 3, 2011 at 4:24 pm
Hello!! After i got my blood work done and my mom told me i had high cholesterol i was like whatever … but then i started thinking bout it because at least once a day my chest or heart feels different and i dont no how exacally to explain the feeling but after i looked it up and found this website im really worried i am only 16 years old and i dont know what to do about it can u help me .. please send me an email as soon as possible – allana -
December 8, 2011 at 6:05 am
Hi I am a 46 year old women I just been told i have hi cholestrial I AM so shocked as I EAT really healthy , always home made low fat food not much salt and only one treat a week I AM SLIM and workout every day mom to fri min hour a day of cardio , I am adopted so dont no my genetics . I do smoke though , but really worried because I dont no what I can do to lowr it cos I dont eat a lot of saturated fat just cheese but no more than anyone else ,ny hubbie is 50 and we eat the same his is fine ,please help,
December 24, 2011 at 8:35 am
Nicki, unfortunately, having a high cholesterol especially a high BAD Cholesterol called LDL is metabolically determined and genetics based…most likely one of your parents has the problem and you inherited it. You are doing great but no matter what you do the bad cholesterol will be high if you got the liver defect in cleaning it from your parents. So most likely depending on your risk, you may need a drug to lower the bad cholesterol. Talk to your doctor about it. Continue your healthy lifestyle as you lower your sugar, your BP , your triglycerides by doing so
December 17, 2011 at 1:58 am
atleast give the right type of food..
December 17, 2011 at 9:06 am
great advice. Today I just found out that I have high cholesterol. I have to go in again to check my liver, they didn’t explain much, can you tell me why they want to check my liver? I am worried. please help. Thank You.
December 24, 2011 at 8:30 am
Airam, theyre making sure that you may have a condition called Fatty Liver. Its a red flag that you will get the metabolic disease associated with Diabetes, High blood pressure and Cholesterol. Its a benign condition and very easy to treat. Just make sure you take care of what you eat and take care of your weight! PLUS exercise.
January 17, 2012 at 5:31 pm
Hi, I’m 13 years old and have high cholesterol, i know its really bad, but i need to know how i can get it down! please ! give me exercise tips, food tips, anything i need to know!
January 18, 2012 at 10:22 am
Good day sir, I recently read an article about a study done on elderly patients who have been drinking raw eggyolks daily. Amazingly they claimed results showed normal lipid profiles. How is this possible?
January 19, 2012 at 5:15 am
i have tested it,it’s a nice one.recommend my fellow pals that it is nice.
January 30, 2012 at 7:51 pm
The dangers of High Cholesterol are not only unhealthy but is also equally life threatening…. By taking natural herbal supplements,…fish oil
February 4, 2012 at 5:44 am
I just to found out from my Doctor today that I have high cholesterol. I am 46 years old. And I have never had it I was really taken back by it. Because I am very active I exercise five to six days a week. My question to you is I eat maet a lot and my favorite is grilled steak. Could that be why I have high cholesterol. If so what other foods would be a good thing for me to eat. Thank you very much for your time:)
February 4, 2012 at 5:45 am
sorry i meant to type meat.