Quote (ashJSP @ Jun 27 2011 10:06pm)
Unfortunately, I am high cholesterol. It runs in my family and have not had any problems with it before, but as relatively recently, I am ~180 mg/dL LDL
Is there any supplements or foods I should absolutely start avoiding?
To fix high cholesterol here is what you need to do.
1. Eliminate as many simple carbs/sugar from your diet as possible (white flour, white bread, white rice, pastry, sweets, soda, etc)
2. Increase complex carb intake (oats, brown rice, whole grain pasta, buckwheat, sweet potatoes, etc)
3. Increase GOOD fats (Olive Oil, Avocados/Guacamole, Fish, Fish Oil, Nuts/Nut Butter, Coconut Oil, etc) - you want around 60-80g of GOOD FATS per day! Do not buy non-fat milk or cheese, stick to 2% instead.
4. Eliminate Bad Fats (fried foods, fast food, anything with trans fats, anything cooked in peanut oil/cottonseed oil, margerine, lard, crisco, fatty meats, etc)
5. Drink at least 1 gal of pure water per day
6. Avoid smoking tobacco and drinking alcohol
7. Exercise for at least 30 minutes a day, 4 days a week (MINIMUM)
8. Reduce sodium intake to around 1,500-2,000 mg per day MAXIMUM
9. Increase raw veggie and fruit intake (at least 3 servings of each per day)
10. Try to monitor Saturated Fats in the foods you eat (read the labels) you want to make sure you get at least 2g of UNSATURATED fats (mono or poly) for every 1g of Saturated fats. The more unsaturated fats the better!
11. Take certain supplements listed below:
SUPPLEMENTS TO TAKE:
1. NOW! Super Omega 3-6-9 (take 3 pills, 3 times a day with meals)
2. NOW! Adam (multivitamin, take 2x per day with meals)
3. NOW Policosanol (take 2x per day with meals)
4. NOW! Red Yeast Rice with CoQ10 (take 2 pills 2x per day with meals)
You can buy all of those supplements at
http://www.bodybuilding.com/store/Good luck!
This post was edited by SKCRaynor on Jun 27 2011 08:20pm