I’ve been told for years that my colestoral is too high (211 one reading, I think 230 another reading, supposed to be 200 or below), but didn’t know what to do, until current doctor said, “or we’re putting you on cholesterol medicine.”
OK, we don't want to go on another medicine, so now we're really looking at food labels and we went to the net. This is what we found.
Before being told about
the cholesterol medicine, I had told Lanie here that it would be very difficult to be on a low carbs diet for diabetes and low saturated fat food diet at the same time. But by going to the net, I found out that wasn’t true.
I simply now try to eat low sat. fat foods instead of mindlessly eating what's on the shelf. Or, as one website says, "Eat This, Not That."
(My problem is, I can lower my blood sugar with diet, and probably my cholesterol, but I can't loose more than about
10 pounds of weight after coming down from 200 to 170, I'm now at 165 (my doctor's scales put me 12 pounds higher), but I can't go below that. Medicine is probably one reason, but if I don't eat enough calories, I can't make it through the day. I walk once a day for 30-45 minutes.)
Here's some mindless foods I used to eat without thinking: corn beef hash (1/2 can) has 51% saturated fat for one days worth, and Spam has 30% for only 1/6th of the small can. Lliversworth lunch meat spread has 30% sat. fat. I had already stopped eating pizza, it was so high in sat. fat.
I now get no fat cottage cheese which has 0 sat. fat, whereas before I always ate 4 per cent fat cottage cheese which has 15% sat. fat. And I wondered why my cholesterol was so high for 10 years or more.
Low or no fat milk, has less sat. fat. than regular milk. I've had goat's milk for health condition for 25 years, and just noticed it has 20% fat and 11 grams of sugar. But when I changed to low or no fat milk, the health conditioned worsened. I've now been trying to water down the goat's milk so it will have only 10 % sat. fat.
Substituting chicken, turkey or fish for red meat such as hamburger.
There is 0 sat. fat. in tuna and sardines, the latter of which I can put on a salad for lunch. Buy the low sat. fat foods at the store, then eat them when it's time for meals.
Canned fruit has 15 to 18 grams of sugar. I pour water in my serving and drain it.
Pork and beans has 0 sat. fat. and colesterol, but 7 g. of sugar (pour water in my helping in a bowl, and drain out most of the sugar.) Add turkey franks (better for you than beef franks) (I also add onions) and there's a part of my lunch.
OK, bread not good for you because it has carbs (whole wheat is better than white bread, just like brown rice is better than white). Check the bread dept. for "wraps", (looks like flat, round, thin pizza pies) to wrap the meat for breakfast and lunch in.
Wraps has 0 sat. fat and cholesterol, 4% carbs, 0 sugar. Try to find a bread that beats that. One brand of 'wraps" is called “Let’s skip the sandwich." My grocery store has it in the bread dept.
Reg. mayo, 8 % fat 1 tbls. I'll try low fat from now on. (To finish out the jar of mayo that I have, I put the serving size in a bowl, and add equal amount of water, which helps it pour better over the salad, and reduces the fat by 1/2, or 4 % fat.
My Pimento cheese has 24% sat. fat. No more.
eggs, 62% cholesterol. I've heard 3 eggs a week.
Just saw where my pop corn has 8% sat. fat (a 2nd bag of pop corn I have just said it has 15% sat. fat.. Pop corn has only 5% carbs but around 10 % sat. fat.
lunch: tomato, wrap, lettuce, ham. No fat cottage cheese and fruit. Soup some days.
Soup: chicken noddle has 3% sat. fat, 5% cholesterol and no sugar.
Tomato soup has 0% coles. & sat. fat, but 2 g. of sugar.
Veg. soup, 0 sat fat and coles. Sugar 2 g.
For breakfast, sausage or turkey bacon, turkey baloney with "wrap" instead of bread. Sometimes Oat Meal (or cream of wheat for variety.) (Turkey better for you than regular bacon or beef baloney).
Ritz crackers has 5% sat. fat, Saltines, 0.
Canned veggies: lima beans 0 sat. fat, carbs 6 %.
sweet peas, 0 sat. fat, 14 % carbs and 6 g. of sugar (I drain the sugar with water).
Fresh or frozen veggies are better for you than canned.
Peanut butter has, 8% sat. fat for 1 tbls. You 'll eat 2 spoonfuls so that can be tricky.
Fish with omega fatty acids twice a week can reuce heart disease says the Am. Heart Assn.
For lowest sugar in fruits, blackberries and strawberries have only 7 grams of sugar, raspberries have but 5, while bananas and pears have 17 grams of fructose, pineapple has 16, blueberries have 15 and peaches 13.
If you're eating raisins without thinking about
it, as I did for years, they have 86 grams of fruit sugar per serving.
Peanuts, etc., you're on your own, it's real complicated.
Post Edited (Tim Tam) : 1/24/2019 9:52:53 AM (GMT-7)