- jonnyj9
The Importance of what You Choose to Eat

Hey, so it's been awhile. Had some things I had to take care of. Now I'm back at it.
No matter what we eat, it is very important that we know what it is and what it does. For a long time, doctors were telling us to cut down on food cholesterol, in order to drop our blood cholesterol. Now, research has shown there is no relation between blood cholesterol and food cholesterol. But, the food we eat does affect our blood cholesterol levels. From my research, this is information I have found:
LDL is Bad Cholesterol
Ways to Lower LDL
Exercise regularly (Higher intensity better)
Low BF% (<15%)
<14 alcoholic drinks/week
Reduce sugar
Rebuild/Clean Arteries: Asparagus, Spinach, Kale, Arugula, chard, Broccoli, Spirulina, Pomegranates, coconut oil (moderation)
vitamin C
amino acids lysine and proline
Foods that raise LDL
Eliminate Trans fats (partially hydrogenated vegetable oil)
Reduce Saturated fats (red meat and full-fat dairy)
HDL is Good Cholesterol
Ways to Raise HDL
Increase B6, B12, Potassium, Omega-3 fatty acids, arginine
Zinc, Selenium, Vit D3 (>= 5000IUs), magnesium, Vitamin A, Vitamin E
10mg Yohimbine-HCL
100mg Niacin Powder
BCAA’s ⇒ amazon.ca
Nitric oxide booster ⇒ amazon.ca ( AKA L-Arginine L-Citruline)
Fenugreek (>=500mg daily) ⇒ amazon.ca
Creatine
B-Complex ⇒ amazon.ca
Affect Fat Cholesterol: avocados, chia seeds, cinnamon
Foods that raise
HDL
Add monounsaturated fats (olives, olive oil, avocados, tree nuts)
Add foods rich in omega-3 fatty acids (Polyunsaturated fats) (salmon, mackerel, herring, walnuts, flax seed)
Increase soluble fibre (beans, apples, citrus, whole grains)
Add whey protein
Plant sterols and stanols (vegetable oils)
Antioxidants: berries, red wine, dark chocolate, coffee, green tea, citrus fruits, cranberries