Thursday, November 17, 2005
Q. What can I do to lower my cholesterol naturally?
A plant-based diet can help lower cholesterol. This means that 90% of your calories come from fruits, vegetables, whole grains, legumes, nuts, and seeds, and the remaining 10% (or less) come from animal-based foods. With this diet, no more than 20% of your calories should come from fat. Consume most of this fat from plant sources, such as nuts, seeds, olives, and avocados. In addition, you want to avoid eating all trans fats.
Finally, you should consume 45-plus grams of fiber a day and eat most of your food in its natural state. When choosing carbohydrates, stick with complex carbohydrates such as vegetables, legumes, and whole grains rather than white breads and pastas and other refined carbohydrates. These latter foods can cause your insulin levels to spike, which can potentially lead to insulin resistance—a condition that can dramatically worsen an already abnormal lipid profile.
Finally, you should consume 45-plus grams of fiber a day and eat most of your food in its natural state. When choosing carbohydrates, stick with complex carbohydrates such as vegetables, legumes, and whole grains rather than white breads and pastas and other refined carbohydrates. These latter foods can cause your insulin levels to spike, which can potentially lead to insulin resistance—a condition that can dramatically worsen an already abnormal lipid profile.
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