Learning more generally does the trick, because it really is the unknown that causes panic a lot of the time. So I jumped on the Internet. The first thing I learned is that any age person needs to control their cholesterol level before it gets deadly. So check and change (if need be) eating habits to healthier choices.
This isn't as gloomy as I thought. I am fortunate to not have high cholesterol, but I am aware that if I am not careful, that could change. I am already doing most, if not everything, recommended. I avoid, limit or reduce the portion of foods that are known as high cholesterol foods, and also food that contains saturated fat. Easy peasy.
I learned that first (and pretty important) on the "lower your cholesterol" list are several foods to avoid. I do and now pronounce me food fit. Here's the short list:
- Whole milk, including here are cream and ice cream
- Butter, cheese, and egg yolks, and all the foods made with those
- Organ meats, it includes sweetbreads, liver, and kidney
- High-fat processed meats, that usually can be found in bologna, sausage, salami, as well as found on hot dogs [Yikes, my honey and I just had a hot dog dinner]
- Untrimmed fatty meats
- Duck and goose meat are also included on the list
- Baked foods contain saturated fats and egg yolks
- Fried foods
- Saturated fats, that includes palm oil, coconut oil, and palm kernel oil
- Solid fats
It's nice to know that while certain foods elevate your cholesterol levels, there are also foods that help lower cholesterol count. Here are foods in this category:
- Fruits and vegetables
- Good fat fish (i.e. tuna and salmon)
- Whole grains
- Nuts and seeds
- Nonfat and low-fat dairy
- Lean meat and poultry without skin
- Unsaturated vegetable oils
It's pretty obvious that if you eat the good food fish, but fry it in saturated fat oil, all the good gets gone. [Bummer] So, I work on using my head. I get it... that cholesterol is not only affected by the food I choose to eat, but also by the way I cook the food. In other words, you not only need to choose good foods, but you also need to prepare your food for the good life.
Start by using a rack when you cook foods, it will drain any fat. Instead of pan-frying, focus on the healthier result by boiling or grilling. Don't forget to remove the skin from chicken, as well as all the visible fats. Now we're moving in the right direction.
Get Moving… More
According to some studies, exercising three times each week for just 30 minutes each, helps reduce bad cholesterol. BTW... Exercise also helps prevent heart complications that those with high cholesterol issues commonly face.
Although I am seriously committed to biking and tread-milling, I sometimes find a reason to skip exercise on my busy days. If you can’t find the time to exercise, here are a few simple tips to help get more physical.
Walking is a good exercise to move your body. It doesn’t need any specific equipment, and it is low impact. So, walk when you can. For example, instead of using the elevator, use the stairs. Park you car father from the door at work or shopping at the mall, because it forces you to walk a bit more. You get the idea. [Baby steps]
At home? Walk around your house, neighbor block, or walk your dog at a nearby park. Wash your car, mow the lawn, vacuum the floor, and any other simple activities that result in added body activity.
Get active, even in small ways. Get moving, even in small amounts. Eat right and exercise. Cholesterol kills. Get it under control and keep it from getting out of control. Live the good life long.
That's all for today.