Today I had my annual physical exam ( age 55). My blood pressure was 120/80 which is great. I have been exercising regularly. However, my good blood cholesterol HDL was 32, and bad cholesterol LDL was 154. The LDL cholesterol should have been under 100 and my doctor wanted to put me on a cholesterol lowering medicine. I want to try through diet and weight loss to lower my LDL or bad cholesterol. I presently weigh 178 and am 5ft 6 inches tall. I need to lose about 10% of my body weight or about 17 pounds over the next six months.
To lower my LDL cholesterol I need to increase my intake of soluble fiber as well. Soluble fiber, lowers cholesterol and is found in brown rice, beans and legumes. Celery due to its high antioxidant content is known to lower the risk of heart disease by preventing the oxidation of LDL.
Cinnamon ( 1/2 a tsp a day) has been shown to lower LDL cholesterol in people with type 2 diabetes.
I just made sprouted mung beans, and added them to my sweet potatoes.
I also made brown rice with figs and quinoa.
I plan on having the beans, sweet potato with brown rice and quinoa as a meal. It is a complete protein, high fiber ( soluble due to brown rice) and for dessert- fresh fruit with the skin on it- such as an apple or pear.
I will tell you more recipes as time goes on…
Breakfast tomorrow will be steel cut oats because of the soluble fiber and its lowering ability on LDL ( cause of oat bran).