The Fast Facts
• Limit saturated fats
• Avoid trans fats (hydrogenated oils
• Avoid/ Limit sugars, especially refined sugars
• Reduce sodium
• Eat ﬁber ﬁlled foods
• Depending on your bio-individuality, follow a vegetarian diet
• Focus on vegetables, fruits, whole grains, and legumes
Harmful foods: potato chips, french fries, oils cooked at high heats (coconut oil and ghee are the best oils to cook with), fatty meats like hamburgers and sausages, cheese, high fructose corn syrup…
Beneﬁcial foods: Omega 3 fats (found in leafy greens, ﬂax seed, hemp seeds…), cold water ﬁsh, cold water algae/ sea veggies, whole grains, fresh fruits, vegetables, legumes (black beans, kidney beans, garbanzos…), and increasing your vitamin K when combined with reduced sodium may help to manage blood pressure.
The What, Whyʼs, and Howʼs
Cholesterol is produced by our own bodies and in animals. It is not the enemy! We need cholesterol because all of our stress and sex hormones are made directly from it.
Plants contain no cholesterol. Contrary to popular belief, avocados, coconut oil, nuts, and seeds do not contain any cholesterol. These foods are high in fat, but they are healthy fats that our body needs.
A diet that focuses on reducing sugar and refined flours will be more successful in lowering cholesterol than simply cutting out saturated fats. A study in the Journal of the American Medical Association (JAMA) found that people who consumed the most added sugar not only had the highest blood triglyceride levels, but also the lowest levels of HDL, the “good” cholesterol.
Why is ﬁber important? Cholesterol binds to ﬁber, which is then excreted out of the body. When we eat fat, bile is released into the bloodstream in order to digest the fat. Since bile is partly composed of cholesterol, the liver in turn makes more cholesterol. High fat, low ﬁber foods cause the body to produce excess cholesterol to make enough bile to emulsify the fat, but do not contain enough ﬁber to bind the excess cholesterol and carry it out of the body. Therefore the fat and cholesterol stays in the body and builds up, and can eventually cause heart disease, diabetes, and other problems.
This information is not a substitute for medical examination and diagnosis. I do not diagnose illness, disease, or any other physical or mental disorder. Likewise, I do not prescribe medical treatment or pharmaceuticals.