- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Help or Point me toward a "Healthy" diet for less Cholesterol and BP
Posted on 2/14/17 at 5:56 pm
Posted on 2/14/17 at 5:56 pm
Thanks in advance for even opening this thread.
I glanced in the Putha Fork Down thread, and I'm sure it chockablock full of good info, but not sure where to start.
I'm about 10-15 pounds heavier than I wish I was, but MORE importantly, I need to decrease my cholesterol, and my blood pressure. Been doing it with meds, but I hate the side effects, and truly want to be healthier. 52, and want to see 60... heck, maybe even 61!
My docs suggestion on the BP was to Lower the Salt.
Just need somewhere to start. Not so much of what NOT to eat, but suggestions on what TO eat.
Point me to a diet, or just list what you do, or however you think you can help.
Thanks again!
I glanced in the Putha Fork Down thread, and I'm sure it chockablock full of good info, but not sure where to start.
I'm about 10-15 pounds heavier than I wish I was, but MORE importantly, I need to decrease my cholesterol, and my blood pressure. Been doing it with meds, but I hate the side effects, and truly want to be healthier. 52, and want to see 60... heck, maybe even 61!
My docs suggestion on the BP was to Lower the Salt.
Just need somewhere to start. Not so much of what NOT to eat, but suggestions on what TO eat.
Point me to a diet, or just list what you do, or however you think you can help.
Thanks again!
This post was edited on 2/14/17 at 5:57 pm
12
Posted on 2/14/17 at 6:03 pm to Grassy1
I am in the same boat and will be watching this thread.
Posted on 2/14/17 at 6:12 pm to Grassy1
Plant based. It'll cure you
Posted on 2/14/17 at 6:14 pm to Grassy1
Try Nutri-System , you can pick what meals you want and they are pretty good , I do it every new year and I've lost 13 lbs in 2 weeks , you can order through the Wal-Mart web site
Posted on 2/14/17 at 6:15 pm to Grassy1
Lower sodium, lower starch (sugar) intake because that is the main cause of inflamation in the arteries, stop smoking, drink less beer, eat more fruits and veggies, switch to butter instead of margarine, shop on outside of grocery stores and buy nothing off of interior shelves, dont be afraid of fats (they are great for you).
Fat sources-
Steak
Pork chops
Salmon
Avocados
Nuts of any kind
Seeds
Eggs (eat the yolks)
Butter
Roast
Olive oil
Get your carbs from fruits, veggies, legumes.
Main thing is lay off of bread, rice, pasta. Dont even revert to wheat (none of that shite is whole wheat anyway).
Live an 80/20 lifestyle. Eat as well as you can all throughout the wk and then be more lax on the weekend.
Download myfitnesspal app. Log your calories and put yourself at a slight deficit. Im assuming you are overweight, so a calorie deficit will help you lose the excess mass. Dont pay attrntion so much to the scale, instead focus on how your clothes fit and how you feel.
Ask your Dr what your LDL particle number is. This is the important number. Most of the time they dont give you the whole story. Its not as simple as hdl is good, ldl is bad. Its more complex.
Read the Diet Heart Myth by Chris Kresser. It could save your life.
Good luck
Fat sources-
Steak
Pork chops
Salmon
Avocados
Nuts of any kind
Seeds
Eggs (eat the yolks)
Butter
Roast
Olive oil
Get your carbs from fruits, veggies, legumes.
Main thing is lay off of bread, rice, pasta. Dont even revert to wheat (none of that shite is whole wheat anyway).
Live an 80/20 lifestyle. Eat as well as you can all throughout the wk and then be more lax on the weekend.
Download myfitnesspal app. Log your calories and put yourself at a slight deficit. Im assuming you are overweight, so a calorie deficit will help you lose the excess mass. Dont pay attrntion so much to the scale, instead focus on how your clothes fit and how you feel.
Ask your Dr what your LDL particle number is. This is the important number. Most of the time they dont give you the whole story. Its not as simple as hdl is good, ldl is bad. Its more complex.
Read the Diet Heart Myth by Chris Kresser. It could save your life.
Good luck
This post was edited on 2/14/17 at 6:18 pm
Posted on 2/14/17 at 6:37 pm to Grassy1
My wife (a degreed Nutritionist) says look up the Dash Diet and read about it. There are many many Dash recipes on the internet that are nutritionally sound.
Also the Mediterranean Diet on the internet is nutritionally good.
Canned and processed foods are not your friend. Restaurants(for the most part) are not your friend, especially fast food. A lot of restaurant food is much too high in fat, sodium and calories.
Eat fresh vegetables and fruits. Keep meat portions down to 4 ounces two meals a day. Avoid fatty meats, stick to lean meats, chicken and fish.
Learn to snack on raw carrots, cauliflower, broccoli, celery (no dip) and raw fruit. Eat the peelings on your fruit. No, not banana peels.
Avoid fried foods as much as possible. Boiled, steamed, baked or roasted vegetables are preferred. Whole grains are better then processed grains.
Fiber is your friend. Oatmeal, Bran, flakes, Apple, pear, nectarine, peach and grape skins, orange pulp.
Exercise is a must. Walking is exercise and will do just fine. Work your exercise up to two - four miles a day or every other day if you can.
Very carefully watch your sodium (salt) intake. Take the salt shaker off of the dinner table. Never add salt at the table. Sadly, most processed foods have a lot of sodium so stay away from them.
Keep sodium intake at what your Doctor tells you to do.
A low sodium diet limits sodium to 1500 to 2400 mg per day, which requires most of us to change our taste preference for salt. (Most of us eat too much salt) However, your doctor may demand other levels for you and follow what your doctor says regarding sodium.
Deserts and bread products are notoriously high in sodium. What does this mean? Avoid them like the plague. Fresh fruits will always be better. If your canned fruit is in heavy syrup. it will be full of sugar. Canned fruit in it's own juices, or light syrup is better.
Follow your doctor's orders regarding alcohol. Some will tell you that red wine will help lower cholesterol and it might, but follow your doctor's instructions regarding alcohol.
One last thing, your cholesterol level might be genetic and if it is, it will be very hard to control without medication.
Someone else said to use the cell phone ap to monitor calories. This helps a lot. Keeping an honest food diary for a week may be a life changing effort is you are honest about what you eat and the amounts you eat.
Get a food scale for home use.
Be very careful at lunch if you eat out while at work.
Make a fist. Believe it or not, that is how big your stomach should be and how much food you actually need to be eating. If your stomach is like mine and most, it is stretched quite a bit bigger than your fist. The trick is to eat so that over time, it shrinks back tot eh size of your fist so that you get full when you should. If you only eat that much of the right foods, you will be fine and the way God intended for you to be.
Hope this helps. Good luck.
Also the Mediterranean Diet on the internet is nutritionally good.
Canned and processed foods are not your friend. Restaurants(for the most part) are not your friend, especially fast food. A lot of restaurant food is much too high in fat, sodium and calories.
Eat fresh vegetables and fruits. Keep meat portions down to 4 ounces two meals a day. Avoid fatty meats, stick to lean meats, chicken and fish.
Learn to snack on raw carrots, cauliflower, broccoli, celery (no dip) and raw fruit. Eat the peelings on your fruit. No, not banana peels.
Avoid fried foods as much as possible. Boiled, steamed, baked or roasted vegetables are preferred. Whole grains are better then processed grains.
Fiber is your friend. Oatmeal, Bran, flakes, Apple, pear, nectarine, peach and grape skins, orange pulp.
Exercise is a must. Walking is exercise and will do just fine. Work your exercise up to two - four miles a day or every other day if you can.
Very carefully watch your sodium (salt) intake. Take the salt shaker off of the dinner table. Never add salt at the table. Sadly, most processed foods have a lot of sodium so stay away from them.
Keep sodium intake at what your Doctor tells you to do.
A low sodium diet limits sodium to 1500 to 2400 mg per day, which requires most of us to change our taste preference for salt. (Most of us eat too much salt) However, your doctor may demand other levels for you and follow what your doctor says regarding sodium.
Deserts and bread products are notoriously high in sodium. What does this mean? Avoid them like the plague. Fresh fruits will always be better. If your canned fruit is in heavy syrup. it will be full of sugar. Canned fruit in it's own juices, or light syrup is better.
Follow your doctor's orders regarding alcohol. Some will tell you that red wine will help lower cholesterol and it might, but follow your doctor's instructions regarding alcohol.
One last thing, your cholesterol level might be genetic and if it is, it will be very hard to control without medication.
Someone else said to use the cell phone ap to monitor calories. This helps a lot. Keeping an honest food diary for a week may be a life changing effort is you are honest about what you eat and the amounts you eat.
Get a food scale for home use.
Be very careful at lunch if you eat out while at work.
Make a fist. Believe it or not, that is how big your stomach should be and how much food you actually need to be eating. If your stomach is like mine and most, it is stretched quite a bit bigger than your fist. The trick is to eat so that over time, it shrinks back tot eh size of your fist so that you get full when you should. If you only eat that much of the right foods, you will be fine and the way God intended for you to be.
Hope this helps. Good luck.
This post was edited on 2/14/17 at 8:56 pm
Posted on 2/14/17 at 7:31 pm to MeridianDog
Thank you and dnm.
I'll print out your notes and start here.
Also, thanks for the nutrisystem suggestion, but I really want to adjust my entire diet long term.
(can I even do that emoticon and not get high bp?)
I'll print out your notes and start here.
Also, thanks for the nutrisystem suggestion, but I really want to adjust my entire diet long term.
(can I even do that emoticon and not get high bp?)
Posted on 2/14/17 at 7:43 pm to Grassy1
Just do the whole30. Most nutritionist and doctors are dumb as shite when it comes to diet.
Posted on 2/14/17 at 8:03 pm to Grassy1
I've tried just about every diet on the planet over the years. All or most will let you lose some weight...short term. If you go "on" a diet you will get "off" a diet. What is needed is a life style change...a new mental outlook. Only then will you find a plan (not a diet) that works for you. Allow yourself to have a "cheat" day....eat whatever you want, and in any amount. For instance. Saturday is my cheat day. I start with a full breakfast...typically grits with lots of butter, bacon ham, sausage etc...two 'fried' eggs..toast...coffee. Or it could be 3 or 4 of the wife's biscuits...buttered. With Steen's syrup, sausage, bacon or whatever in the heck I want. Lunch is often a hamburger...with enough mayonnaise to have it dripping off my elbow. Chips of any kind and in any amount. At night since I am a lover of fried catfish...it's all you can eat around here. Including fries, hush puppies, whatever. I tank up! Sunday breakfast is light. Sunday dinner after Church is whatever we want..Roast, red beans and rice with lots of sausage, a pasta dish, whatever you have a craving for...Plus a big dessert. A huge chuck on chocolate cake or maybe a slab of pecan pie...Sunday night is very light...maybe more cake or pie etc. Monday morning it's back to the real world until Saturday morning again. ~~~ Meridian Dog gave you a lot of great advice/tips. Exercise is important. Anyway, hope this give you some idea how to develop your life style change and reach your goals. Good luck!!
Posted on 2/14/17 at 8:19 pm to Grassy1
Eat a decent variety of vegetables and healthy fats. Avoid unnecessary sugar intake. Most grains are nutritionally worthless compared to their vegetable counterparts.
Posted on 2/14/17 at 8:19 pm to LSU Tiger Bob
As someone who struggles with weight I can tell you one thing for sure. It is 100000X more likely that your new diet/lifestyle will be successful if you plan your meals ahead. 1130 AM when you are starving is not the time for you to be deciding if you will have a turkey sandwich or if you will have a double whopper with cheese. Plan your meals for three or four days in the future.
This post was edited on 2/14/17 at 8:22 pm
Posted on 2/14/17 at 8:21 pm to lsu777
quote:
Just do the whole30. Most nutritionist and doctors are dumb as shite when it comes to diet.
I'd say their advice is obviously better than a junk food diet but pretty much.
Posted on 2/14/17 at 8:31 pm to MeridianDog
quote:
MeridianDog
Excellent advice
Posted on 2/14/17 at 8:38 pm to LSU Tiger Bob
quote:
I've tried just about every diet on the planet over the years.
I tell people I have lost 2,000 pounds in my life and gained 2205 pounds. Dieting is tough. Lifestyle is better, but few want to hear lifestyle change, because they are leading the kind of life that makes them happy right now - Thank you very much.
In 10 weeks of Army basic training I ate every morsel of food they gave me - potatoes, meat, eggs, pancakes, syrup, rolls, whole milk, pasta, rice, beans, fatty beef all of the things we tell each other not to eat and I lost maybe 60 pounds in 10 weeks. Of course we ran at least a mile before each meal and toward the end, ran 5 miles each day before dinner.
Now, that was a lifestyle change.
This post was edited on 2/14/17 at 8:40 pm
Posted on 2/14/17 at 8:47 pm to MeridianDog
Thanks guys, I really do want and realize that I need a lifestyle change.
By "diet", I meant what I eat daily, not a month-long lose it.
That's my goal. And I hate to admit that I'm one of the most undisciplined people I know... but gotta start somewhere.
By "diet", I meant what I eat daily, not a month-long lose it.
That's my goal. And I hate to admit that I'm one of the most undisciplined people I know... but gotta start somewhere.
This post was edited on 2/14/17 at 8:48 pm
Posted on 2/14/17 at 9:01 pm to Grassy1
I swap between paleo/keto. You can almost recreate any baked goods with almond flour. It is impossible to be over weight when eating like this.
Posted on 2/14/17 at 9:23 pm to AUCE05
Dont eat out
Posted on 2/14/17 at 9:58 pm to 4LSU2
Sensibleportionsmeals.com
Posted on 2/14/17 at 11:35 pm to Grassy1
The whole 30 is all you need
You'll see changes within 3 months if you stick to it
You'll see changes within 3 months if you stick to it
Posted on 2/15/17 at 6:08 am to Grassy1
Engine 2
cookbook
7 day diet cookbook
plant based diets will help this out the most and you will never have a problem if you keep doing it. I did it to reduce cholesterol and blood pressure and it worked out great. I have now changed my diet to 75% plant based eating with the occasional meat ( I eat vegetarian all week, with 2 meals of meat on the weekends)
cookbook
7 day diet cookbook
plant based diets will help this out the most and you will never have a problem if you keep doing it. I did it to reduce cholesterol and blood pressure and it worked out great. I have now changed my diet to 75% plant based eating with the occasional meat ( I eat vegetarian all week, with 2 meals of meat on the weekends)
Page 1 of 2
Popular
Back to top
Follow TigerDroppings for LSU Football News