• 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 ⇒

  • Nitric oxide booster ⇒ ( AKA L-Arginine L-Citruline)

  • Fenugreek (>=500mg daily) ⇒

  • Creatine

  • B-Complex ⇒

  • Affect Fat Cholesterol: avocados, chia seeds, cinnamon

Foods that raise


  • 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

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