How to deal with High Cholesterol?
What do you do when you need a high cholesterol action plan?
I originally wrote this post when my cholesterol was showing numbers higher than 200.
In fact, these cholesterol numbers were higher than 260, how bad.
My doctor was reading me the riot act.
“What are you doing? Your numbers are way too high! You must take statins immediately!”
I just hated the idea of statins.
When I started Hashi Mashi, I did not know that there was a diet called ‘Paleo'.
Paleo Diet and Cholesterol
Soon, I did read more about Paleo.
I think the greatest thing about Paleo is the focus on vegetables.
Yes, there is quite a bit of time spent looking for wild game and animal protein.
However, as I originally discovered, eating vegetables instead of bread was the key.
But, my cholesterol kept going up.
I was having mainly vegetables and eggs, fish, chicken and turkey, every day.
I know that there are those in Paleo who are not worried about high cholesterol numbers.
But, these were my reasons to look for an action plan:
1. After several years of considerable animal protein consumption, I am not happy with my cholesterol numbers which are over 200.
2. I have experienced prostrate enlargement and the associated discomforts.
3. I have also noticed xanathalesma around my eyes which is a sign of too much cholesterol.
My original Hashimashi Fitness Plan called for mainly non starchy vegetables like spinach, broccoli, pepper, mushrooms with mostly animal protein addition like chicken, eggs, fish and meat.
I did make progress in the weight loss arena, down 80 pounds, but that is not going to much of a consolation if I am clogging up my insides so much that it is spilling over on the outside.
A High Cholesterol Action Plan
So, here is a simple high cholesterol action plan.
I know it worked for me, so there is a very good chance that it can work for you.
Over a period of six months, my cholesterol dropped from over 260 to 160.
What did I do differently than before?
The main distinction was replacing animal protein with plant protein.
For example, in the morning as you see below.
Instead of having 3 whole eggs or 2 whole eggs every day for breakfast.
I relied on oatmeal as well as added peanut butter or almond butter.
Instead of chicken or meat later in the day, I used lentils, beans or a bean based pasta.
I did not completely stop having meat or chicken or fish.
Now, I have some salmon on the weekend, or chicken/meat on a special occasion.
I still say that upping your raw and cooked vegetable intake is where the magic lies.
This is a simple high cholesterol action plan to try before going on statins.
Here is a sample menu for the day.
|Quaker Oatmeal – Old Fashioned Oatmeal, 1 cup dry||300||54||6||10||0||8|
|Fresh – Blueberries, 1 cup||80||20||1||1||0||4|
|Banana – Banana, 1 medium banana (126 g)||110||30||0||1||0||3|
|Green Giant – Klondike Gold Potato, 2 med||220||52||0||6||0||4|
|Generic – Green Seedless Grape, 1 cup||104||27||0||1||0||1|
|White Jasmine Rice (Cooked – White Jasmine Rice (Cooked), 2 cup (158g)||320||74||0||4||0||0|
|Fresh – Sauteed Okra In A Touch of Olive Oil, 1 cup||76||8||5||2||0||4|
|Homemade – Bean/Lentil Soup, 1.5 cup||278||26||8||18||0||33|
|Orange – Orange – Large, 1 orange (340 grams)||90||24||0||3||0||6|
|Your Daily Goal||1,720||215||57||86||300||30|