Yesterday my mom sent me a text that
she has to change her eating habits. The doctor told her she was at risk for diabetes
and high cholesterol. It’s hard to change
your views of food so sudden, and I feel kind of bad. She is the kind of person
who loves her fried chicken and dairy queen. Lol. I myself was a fried chicken dairy queen
loving person too. If I could completely
change my views on food I know she can.
What is Cholesterol you
ask?......
“Cholesterol is a waxy steroid of the fat that is
produced in the liver or intestines. It is used to produce hormones and cell
membranes and is transported in the blood plasma of all mammals. It is an
essential structural component of mammalian cell membranes and is required to
establish proper membrane permeability and fluidity. In addition, cholesterol
is an important component for the manufacture of bile acids, steroid hormones,
and Vitamin D. Cholesterol is the principal sterol synthesized by animals;
however, small quantities can be synthesized in other eukaryotes such as plants
and fungi. It is almost completely absent among prokaryotes including bacteria.
Although cholesterol is important and necessary for mammals, high levels of
cholesterol in the blood can damage arteries and are potentially linked to
diseases such as those associated with the cardiovascular system (heart disease)”
- From Wikipedia
_______________________________________________________________
I gave her some tips that might
help her lower her cholesterol:
Olive oil
The Food and Drug Administration
recommends using about 2 tablespoons of olive oil a day in place of other fats
in your diet to get its heart-healthy benefits. To add olive oil to your diet,
you can sauté vegetables in it, add it to a marinade, or mix it with vinegar as
a salad dressing. You can also use olive oil as a substitute for butter when
basting meat or as a dip for bread. Olive oil is high in calories, so don't eat
more than the recommended amount.
Nuts
Walnuts, almonds and other nuts can
reduce blood cholesterol. Rich in polyunsaturated fatty acids, walnuts also help
keep blood vessels healthy.
According to the Food and Drug
Administration, eating about a handful a day of most nuts, such as almonds,
hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may
reduce your risk of heart disease. Just make sure the nuts you eat aren't
salted or coated with sugar.
All nuts are high in calories, so a
handful will do. To avoid eating too many nuts and gaining weight, replace
foods high in saturated fat with nuts. For example, instead of using cheese,
meat or croutons in your salad, add a handful of walnuts or almonds.
Fish and omega-3 fatty acids
Eating fatty fish can be
heart-healthy because of its high levels of omega-3 fatty acids, which can
reduce your blood pressure and risk of developing blood clots. In people who
have already had heart attacks, fish oil — or omega-3 fatty acids — reduces the
risk of sudden death.
Doctors recommend eating at least
two servings of fish a week. The highest levels of omega-3 fatty acids are in:
- Mackerel
- Lake trout
- Herring
- Sardines
- Albacore tuna
- Salmon
- Halibut
You should bake or grill the fish to
avoid adding unhealthy fats. If you don't like fish, you can also get small
amounts of omega-3 fatty acids from foods like ground flaxseed.
You can take an omega-3 or fish oil
supplement to get some of the benefits, but you won't get other nutrients in
fish, like selenium. If you decide to take a supplement, just remember to watch
your diet and eat lean meat or vegetables in place of fish.
Oatmeal,
oat bran and high-fiber foods
Oatmeal contains soluble fiber, which
reduces your low-density lipoprotein (LDL), the "bad" cholesterol.
Soluble fiber is also found in such foods as kidney beans, apples, pears,
barley and prunes.
Soluble fiber can reduce the
absorption of cholesterol into your bloodstream. Five to 10 grams or more of
soluble fiber a day decreases your total and LDL cholesterol. Eating 1 1/2 cups
of cooked oatmeal provides 6 grams of fiber. If you add fruit, such as bananas,
you'll add about 4 more grams of fiber. To mix it up a little, try steel-cut
oatmeal or cold cereal made with oatmeal or oat bran.
