Considering that these are the goals:
- decrease total dietary fat, especially saturated/verzadigd fat. only use products with good oils: sunflower, safflower, corn, soybean, cottonseed, sesame oils; or monounsaturated fats like canola, olive, peanut oils. Monounsaturated fats are preferred. Here's why:
SATURATED FATS are found primarily in beef and dairy products in the US diet. Diets high in saturated fat tend to raise both total cholesterol and LDL* (the bad) cholesterol levels, which is associated with an increased risk of heart disease. Saturated fat should be limited to less than 10% of daily calories.
TRANS FATS are found in processed foods made with partially hydrogenated vegetable oils. Like saturated fats, trans fats raise the LDL cholesterol level that increases the risk of heart disease.
POLYUNSATURATED FATS are usually a good source of essential fat, like linoleic and linolenic acids, that are needed by cells, but cannot be made by the body. Polyunsaturated fats in the diet have been shown to lower total cholesterol and LDL cholesterol levels, but also lower HDL* (the good) cholesterol. Polyunsaturated fats are found in nuts and vegetable oils, and should make up 10% or less of daily calories.
MONOUNSATURATED FATS, the predominant fat found in pistachios, other nuts and olive oil, have been shown to lower total cholesterol and LDL cholesterol levels while maintaining the beneficial HDL cholesterol level associated with lowering the risk of heart disease. Up to 20% of daily calories can come from monounsaturated fat.
- decrease dietary cholesterol.
- limit sodium intake.
- increase consumption of deep-sea fish (in order of goodness: mackerel, salmon, herring, albacore tuna, lake trout) b/c they contain the much-ballyhooed Omega-3 fatty acids, which help to lower blood cholesterol.
- increase intake of fiber and complex carbohydrates. Eat 20 to 30 grams of dietary fiber every day. Foods such as legumes, oats, barley, brown rice, apples, strawberries, and carrots are good to eat because they contain soluble fiber, which lowers blood cholesterol.
- increase. consumption. of. walnuts.
- decrease calories if needed to reach a healthy body weight. uh, yes.
- for liver rejuvenation: raw vegetable juices and other cruciferous veggies; avoid: dairy, processed, fried, margarine. look into milk thistle and Schizandra chinensis.
- 20-30 minutes cardio 4-5 times a week.
- no smoking of anything.
- drinking red wine in white-knuckled moderation. maybe even white. i need variety!
I did pretty well, 'cept smoked eel is apparently not a good thing to eat, which i didn't know until after i bought it. Also on the list of "avoid" foods: cashews, macadamia, brazilnuts, coconut. Frown.
I spent 40 euro, but that included two bottles of chilean merlot, 2 jars of herring, and 2 frozen thingies of salmon.
Next on my list of things to figure out: finding a good margarine substitute; finding out if rehydrated wheat protein is any good for you; find out exactly what scharrelkippenei-eiwit is (sounds like free-range chicken egg protein, in which case i probably shouldn't be eating it. but it's in my veggie burgers! It totally doesn't sound like a vegetable product, does it? Update: it's not. It's egg protein. What the fuck is it doing in my veggie burger?); Finding a Euro shopper mayo substitute; including garlic and ginger in the list of things to eat a lot of.