Reducing Cholesterol by Eating the Right Foods

Those who are both overweight and a normal healthy weight may suffer from high cholesterol.

Sometimes high cholesterol is purely genetic and is hard to modify by changing diet and exercise. Others may find that a change in diet and an increase in cardiovascular exercise helps to lower their levels.

Most would know what foods are unhealthy, so now I'll review the foods that may be likely to help lower cholesterol.

Soy Protein: Foods like edamame, tofu, soymilk, and soy-based meat alternatives have been shown to slightly decrease your LDL cholesterol (the bad cholesterol). Studies have shown this to be more significant when you consume about 25 grams of a soy protein.High Fiber Grains: Barley, bran, and oats are the top grains for reducing cholesterol. An easy way to eat more of these in is to have oatmeal in the morning or cook a side dish of barley for dinner. Flaxseed: This tiny seed is so fibrous, full of soluble fiber and healthy fats that it is a great addition to any diet. All of these soluble fibers in the whole grains and seeds helps to flush out bad cholesterol. Legumes: Beans and lentils are also excellent sources of fiber.Root Vegetables: Some of these slightly starchier vegetables like radishes, carrots, and sweet potatoes contain higher amounts of soluble fiber compared to other vegetables.Plant Sterols and Stanols: Studies have been strong showing that plant sterols and stanols can help to reduce cholesterol. You can find sterols and stanols in some margarine like Smart Balance and some companies are now making fortified granola bars and fortified orange juice.Fruit: Dried fruit like prunes have been shown to help keep the heart healthy.Don't forget to limit foods high in saturated fat like red meats, full fat cheese, and creamy condiments. It is important to limit trans fat as well since it can actually increase your cholesterol and LDL. Cutting out added sugars in your diet would also help to keep your triglycerides low, and therefore, help your cholesterol levels.

Finally, don't forget to have your cholesterol checked yearly and visit with your doctor to see if your diet and exercise routines are enough to keep your cholesterol levels healthy.

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Eating Mindfully Can Assist Weight Loss

Many are always trying to follow a certain diet for weight loss, but we often forget about one of the most important dieting behaviors: mindful eating.

Mindful eating means being fully conscious and aware of your eating process. We often eat mindlessly when sitting in front of the TV, rushing out the door in the morning, or just by following old habits. Mindful eating is the key to staying slim and healthy for life.

Before you think about eating a meal, stop and think about the reason you are eating. Is it boredom, stress, or real hunger? In addition, rate your hunger on a scale from one to ten. One means you are starving and ten means you are uncomfortably full. Decide what controls your eating. Is it your schedule or lifestyle? Is it your emotions? Or, is it simply the presence of food?Fill your plate only half-full with food. When you finish with that plate, take a moment to see how full you feel. If you are still hungry, add food to about 20% of the plate. You may continue to do this until you feel satisfied. Cut food into smaller bites so that it takes you longer to eat the same amount of food. This will allow more time for you to realize when you are full. Fully experience mealtime by smelling, tasting, and thinking about each bite of food. If you think you feel hungry, set a timer for twenty minutes, and then, re-evaluate to see if you are still hungry. Sometimes we think we may be hungry, but after drinking some water or waiting a few minutes, you may think otherwise. You can also try setting a timer for twenty minutes at the start of a meal. Try to make your meal last the entire twenty minutes and do not rush through it.Take a bite of each of the different foods on your plate by "food hopping". By eating different bites of different foods, this will help you to slow down and enjoy the different flavors slowly.Create a pause and set down your fork between each bite.Do you have any other techniques you use to eat mindfully?

Resource: Discover Mindful Eating by Megrette Fletcher, MEd, RD, CDE and Frederick Burggraf, MEd.

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