My Journey to Health Part III – Nutritional Regimen

I took all that I learned about lowering LDL cholesterol and developed a plan. I had studied all the nuts, fruits, vegetables, fish and so on. Things to eat more of and things to avoid. I analyzed what I was doing at the time and realized there were many things I could change immediately.

I love coffee and typically drink coffee two to three times per day. However, I have always added excessive amounts of honey and milk or protein drinks. Think four tablespoons of honey. I immediately went to strictly black coffee. Cutting out all added sugars in my intake was a first step.

I don’t drink great amounts of water, but do like it. Hydration is important, but some people do it to excess. You can drink too much water. So, I decided to start each morning with a large glass of water. Probably about 15 ounces. In addition to the water, I add Metamucil (fiber), a ginger-turmeric powder and a super green powder. All of these help lower LDL and provide other benefits such as anti-inflammation.

While drinking my black coffee, I eat a delicious protein bar that is high in fiber. It is important to read the labels of anything you eat as their name can be deceptive. I look at the protein, cholesterol, fiber, added sugars and so on. Avoid all added sugars if possible. I do allow myself some chocolate covered espresso beans. One of my cheats.

Typically mid-day, I pile a plates full of a variety of vegetables and fruits that I have cut and steamed previously. I use zero oils in preparing the vegetables. Some of the vegetables and fruits that I have used are: broccoli, cauliflower, carrots, beans, tomatoes, avocados, pineapple, sweet potatoes and lots of bell peppers and occasionally chiles. I spice it up with Cayenne pepper, black pepper and hot sauce, then microwave it. I often top it with small servings of salmon, tuna, low fat turkey or occasionally chicken. I make sure to accompany this with a glass or two of water and often follow it up with a coffee.

Later in the day, as a snack, I will prepare myself a significant serving of nuts. It is important to choose the nuts well as they are not all created equal. There are six or seven that I keep stocked up at all times. My list includes almonds, walnuts, cashews, pistachios, pecans, brazil nuts and pumpkin seeds. Peanuts are not great. Other nuts are also not great. If you research these nuts you will find that they have healthy oils, proteins and other positive properties. I find it good tasting and filling.

I do like sweets, so I typically eat some dehydrated figs and pitted dates, which I learned to love while living in the Middle East.

In the later afternoon and early evening, I was for a while doing a second Metamucil drink, but am now only doing that in the morning. In the evening I make a large fruit meal. I have a large bowl and fill it with a variety of fruits, Greek Yoghurt and cottage cheese for lots of protein. Be sure to read yoghurt labels carefully as many include a lot of added sugars. Avoid that. The fruits I use are many and I change that up from time to time. Raspberries, strawberries, blueberries, blackberries, bananas (typically one per day), pears, apples, grapes, mandarin oranges, kiwi fruit (very nutritional)… Sometimes I sprinkle cinnamon on it. This is delicious and filling. I could probably eat smaller servings, but it hasn’t seemed to matter.

I eat another protein bar later as a dessert and try to drink a couple of glasses of water.

Some things I have entirely eliminated. Breads, cheese, added sugar and salt, all cooking oils, cheese, alcohol, chips, sauces other than zero calorie hot sauces. If you consume a lot of alcohol, eliminating that will result in significant lowering of LDL cholesterol and loss of weight.

I do take supplements each morning. These include Magnesium, Vitamin B complex, Omega 3 fish oil capsules. D3 and K2, coenzyme Q 10 and have mixed in a few others from time to time.

The remarkable thing about this approach is that I enjoy eating a lot more than I ever have, enjoy buying and preparing it more, am never hungry and have massively reduced my LDL cholesterol, significantly lowered my weight and blood pressure, reduced pain in my knees, back, hands, hips and shoulders and dramatically lowered triglycerides.

I think if one could do even some of these things it would lead to great improvement.

Stay tuned for part IV in which I will detail my exercise routine.