Questionhi Arlene,I'm 17 yrs old and i just found out i had hi cholesterol but i weight around 105 to 107!and I'm scared of loosing weight because know i have to eat "healthy" but the thing is that i don't know what kind of food to eat know like i know for sure i cant eat fast food, so what kind of food can i eat??
AnswerHello, Brenda,
First, don't be so nervous about it. You asked a question, so you want to figure it out, and that's the most important thing. And second, changing your cholesterol level does not mean at all that you have to eat in a way that you will lose weight.
You are absolutely right about fast food. But, I doubt you will be able to never eat it again, so be prepared to allow yourself an occasional hit, and then add something good for you, like a salad or fruit, later in the day. Just cut back, like eat a donut hole instead of a whole donut or get a small fries instead of the medium - no matter how much the store tries to get you to order up a size. Go for small changes at first and keep adding to them until you find you have made a big change. You'll feel great.
Before I say anything else, let me tell you a few things about cholesterol in case you don't know. These will help you figure out over your long life ahead how you want to eat.
(1) Cholesterol is only found in animal products, it is not present in any vegetable unless animal stuff has been added to it.
(2) Cholesterol is not a kind of fat. It is a totally different molecule with a totally different function. There is no link between fatty foods and cholesterol. It's just that you always hear "eat less fat and cholesterol" so they are linked in people's minds.
(3) Cholesterol is so vital for life that our bodies actually make it. Some people make more than others and this can be a problem when trying to figure out how to eat. Because our bodies can make its own, I think that it is just way more complex than our current understanding about what to do about high cholesterol. Which is why, despite all the stuff suggesting that eating less cholesterol will decrease your blood cholesterol, there has never been any research supporting that. All we know is that many, not all, people who take pills, like Lipitor, that block cholesterol uptake from the digestive tract end up with lower blood cholesterol. I will avoid biochemistry here, but just know that this does not at all mean that if someone eats less cholesterol then they will lower the cholesterol level in their blood; it is just an assumption. When I was heavy into Atkins and eating a pound of bacon at a time and tons of food with cholesterol, my blood cholesterol went way, way down to my doctor's huge surprise. I was eating very, very little trans fats, which may be one reason. But really, we just don't know. So, it's up to you to find out what works for you specifically. Make dietary changes, get your cholesterol tested, see the result. Eventually, you will hit on a good method.
Try some easy stuff first. Don't shy away from the natural fats, but avoid trans fats like the plague. Do not use any trans fats, like margarine or Crisco. Real butter is better. Eat saturated fats in moderation, those are the ones that are hard at room temperature, like butter and cheese. This may turn out someday to not have anything to do with it, but it's still a healthy way to eat any ways. Add in good fats, unsaturated and monosaturated ones, if you cook anything, or ask your parents to (it's good for everyone). Olive oil is the standard, but try canola, soy, or lots of other oils. Add a little to salads. Mix and match them. Eat fatty fishes, like salmon, bluefish and mackerel. If you like sardines, go for it. They are super good for you.
Don't avoid the "cholesterol" foods, like eggs and cheese. They will provide you with a lot of good nutrients. Many good, natural foods have gotten a bad rap.
Again, and again, avoid trans fats. They are present in anything saying "hydrogenated" whatever oil. Even "hydrogenated olive oil" is trans, so don't buy that food. Most cookies, pastries (ring dings, suzy Q's, and such), crackers, tortillas, and breads have hidden trans fats in them so always look for the word 'hydrogenated". Trans fats are used in fast food a lot, which is probably the main reason it is bad for us. Trans fats keep better, are cheaper, and provide the "mouth feel" that makes fast food taste good even though the other ingredients are crappy. French fries, donuts, fried chicken, etc. Companies are starting to change. People like you can drive them faster. Tell them what you want.
So, you asked what kind of food you can eat. Well, to me it looks like you can eat most everything - except junk (and you know what that is). Lots of people go wild not eating this and that and making no difference whatsoever (except being miserable and stressed). Make smart, measurable changes and see what happens. Avoid processed food. Read labels. How you eat will improve over time. And your choices will drive the food industry in the direction that's good for us all.
Keep track of your cholesterol. Depending on how high it is, your doctor may check it every 6 months or every year. That will give you time to experiment with your diet changes and see how the numbers look.
I wish you success. You are way ahead of the curve already since you are thinking about it.
Arlene
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