Week 6: Adding Cholesterol-Lowering Healthy Fats into my Diet
I am an anti-drug type of girl. I don’t like being prescribed pills. Sometimes I am really naughty and I won’t even take prescribed drugs the doctor ordered. Something about taking medicine just doesn’t feel right to me. It just doesn’t seem natural, not to mention the number of side effects that can come with taking prescription medications. If I feel minor discomfort, usually I let it pass. Tylenol isn’t even in my medicine cabinet.
Naturally, I am against taking statin drugs to lower my cholesterol. If there is a lifestyle-change that can be made to lessen or reverse a medical issue, that is the first way I will try to solve the problem. This week I aim to increase my consumption of cholesterol-lowering fats known as monounsaturated fatty acids and essential fatty acids. Last week, I added more flax into my diet (mostly in deliciously purple-colored “green” smoothies), which contain omega 3 fatty acids, which are one type of essential fatty acid (EFA). Other foods are also high in these types of fats like walnuts, which can also help lower cholesterol. While the benefits of decreasing cholesterol in this way are only modest, it is certainly a start in beginning to give my body what it needs to become healthier. Bring on the almonds and foods with plant-based fats such as avocados, peanut butter, olive oil, sesame oil, nuts, and seeds. One thing to be careful of is over consumption of fats. Despite that these fats are considered healthy, they should still only remain a small portion of your total caloric intake (about 10 to 15% of your daily caloric intake).
For a recipe with cholesterol-lowering organic sesame oil, try making my vegetarian rice noodle stir fry.
*To understand more about why Omega 3 fatty acids are so important to our bodies, read this informative post by jennovafoodblog!
Prescription for Nutritional Healing: Fourth Edition by Phyllis, A. Balch, CNC.