Enable Yourself To Lower YOUR Cholesterol - Part 1
§ Be concious that you're being tempted by the foods you observe on sale in the aisles § Do not leave the store with high-fat products that were not on your list § Having too much choice is not always a wonderful thing - it makes it easier to pick the not-so-healthy foods § Resist the urge to buy things that you know are not wonderful for you. If you do not bring it into the house, it will not be there to indulge on! § Where and how you shop can have a monstrous impact on your cholesterol levels. § Here is what to do when you do shop for your groceries and food – allow and empower your decision-making and options: Health food stores. § Great places to buy dried peas and lentils, herbs, natural items § Items that are not usually obtainable at your grocery store § Variety of items that are low fat and animal-protein-free Greengrocers, farmer’s markets, and farmer’s stands. § Fewer advertisements and convenience foods packed with fats. § Variety of fresh produce, organically grown § You will support local farmers and enjoy lower prices typically Environmentally friendly, better healthy choices § Go to places that will aid you obtain the foods you need to stay healthy. Farms and organic farms. § A amazing way to eat more heart-healthy products. § Fresh air, exercise, and the foods you need to stay healthy. § Pick-your-own farms, organic farms, and farms that sell directly to clients Offer amazing value and fresh in-season healthy foods. Convenience stores. (avoid these) § Fresh produce tends to be in less than fresh states. § Healthy foods are often at the back § Higher prices and lots of high-fat and processed foods § Only for emergencies § STAY OUT OF THESE FOR 30 DAYS! § Very few healthy choices available. Grocery stores. § Avoid the aisles or sections of the stores that have high-fat foods. § Beware the lurking risks and temptations, also filled with high-fat convenience foods. § Deliberately pick out the healthiest items possible § Do offer a produce section as well as meat and deli sections, which feature low-fat products. § Stick to the outside aisles where all the fresh produce, grains, meats and dairy products are to be found § Avoid the center aisles, where chips, pop, cookies, and other high-fat foods tend to be. Cafeterias, cafes and restaurants. § Arrange to meet friends somewhere else besides a restaurant. § Avoid buying ready or pre-packaged food, whether from grocery stores or restaurants. § Brown-bag your lunch § Choose dishes that seem to have low-fat elements § Choose the smallest portions of the plainest foods available. § High-fat and high-sodium food menus § Salads are not always the healthiest selections (avoid sauces and desserts) § Skinless chicken or fruits, fish are wonderful choices. § Taste matters MORE to them than your heart-health. Changing habits are oftentimes really difficult and establishing NEW habits for LIFE, quite the challenge! HOWEVER, it's also necessary to consider HOW you shop. It can sometimes be as necessary as where you shop. Here are just some methods to aid your shop to lower your cholesterol: NEVER SHOP WITHOUT A GROCERY LIST! § Buy only what you need each week § Get ample fresh fruits and vegetables you observe that may make wonderful snacks. § Have complete meals rather than food that goes bad or invites binging or indulging. § No matter what, stick to your/a list. § Plan your shopping list -based on your weekly menu - ahead of time § Stick to the list to prevent overbuying and overeating. MAKE IT A PLANNED EFFORT AND STRUCTURED ROUTINE TASK § Minimize the amount of time you spend thinking about food § Plan your menu for each week ahead of time § Reduce the chances that you forget products or over-shop (and overeat). § Select one day a week for food shopping. § Shop for food once a week. WHEN IS THE BEST TIME TO SHOP FOR YOUR GROCERIES: § Not too busy or crowded with the height of produce selection at your disposal, at its freshest. § Earlier in the day is perhaps better if purchasing fresh, from outdoor markets. § You can ask your grocery store when their deliveries of produce are scheduled. § Be less rushed and have the time to make wonderful choices § Enjoy the selection that makes healthy consuming easy, allowing yourself the time and pleasure! NEVER SHOP ON AN EMPTY STOMACH! § ALWAYS shop after eating. § Discourage impulsive buying. § Enable and make yourself less likely to reach for fatty comfort-foods. § Give your willpower a chance by NOT shopping when you're hungry and the bulk vulnerable to give in to your cravings Nutritional information and product labeling… Paying close recognition to food labels is a wonderful habit to beginning learning and make sense of early on. Take care and notice of these when you do go shopping. What information to look for on a food label: § Brand and product identification. What is it exactly? § Codes and numbers: expiry dates are listed somewhere among these numbers. § Get into the custom of actually noticing these and you will ensure you're getting freshest food-sources possible. (sell-buy dates, packaged/prepared periods and date-stamps are all useful here). § For example, if an ingredients list reads “vitamins (thiamin hydrochloride, niacinamide, folic acid)”, then the vitamins in the food consist of thiamin hydrochloride, niacinamide, folic acid. § Ingredients listings are ordered by amount or content in the foods. The first ingredients are normally the higher content overall. § Manufacturer: Where made, how did it obtain here, domestic vs. imported, how to contact the maker, sources to get the exact food value content of a product TIP # 11: WITHOUT EXPECTION. When you're shopping to lower your cholesterol, always read the ingredients list. Paying recognition to these nutritional facts and figures, by reading this section you could easily separate claims from facts. Look for it on either the side of the box or the back of a food package. Here, you will learn about portion sizes, the percent or amount of fats, vitamins and other nutrients the food provides, and the amounts of fats and calories the food contains. Look for the types and amounts of fats and sodium in the servings as well as the portion sizes to determine how ‘healthy’ a certain product is (or not!). When making healthy choices, check this part of every food level for the following: • Calories: heart-healthy means lower-fat, no salt. It will benefit your cholesterol level, and your overall health. • Serving Size: portion sizes will tell you how healthy something really is (how much or little can you actually have) for the amount of calories and nutrition that you get. • Sodium: KEEP THIS ON THE LOWEST END OF THE SCALE! •Cholesterol: LOW, LOW, LOW!!! •Fat/Lipid: Look at the gram amounts of trans and saturated fats. Again the rule of thumb would be the lower the better. •Fiber: HIGH is the key on this one! THE MORE THE BETTER! •Percentage: The right hand side of a lot labels will tell you what percentage of the “recommended everyday value” the food represents. It is a handy guideline to aid you make some wonderful choices. TIP # 12: When shopping for foods, make certainly to select foods that have the lowest percentages for values such as sodium, cholesterol, and fats, and moderate percentages for values such as fiber. Not all foods will necessarily have these labels. Take care when selecting majority foods and avoid restaurants where those hidden calories accumulate so easily and no nutritional information is available. With the push for healthier consuming and well-being, a lot places now offer ingredient lists and food value information about their meals, but this information is not always easy to find (try kitchens or web-pages). Making informed and empowered decisions about what you eat when, is critical in reducing your cholesterol. Keeping things really simple and back to basics… We are all rushed and lead pretty fast-paced lives. We make selections on the sprint and fly all the time. Also when and where food is concerned. Here are some tips for enabling heart-healthy and lowering-cholesterol type shopping: § NO GO! AVOID packaged goods, cooked, processed and ready for you ahead of time or contains flavorings or seasonings § ON A BUDGET! Just ample and NO MORE THAN NEEDED. Have as much food in there as you think you will need until your next shopping - do not buy more or you may end up overeating. § KEEP IT FRESH (organic if you can). Most of your cart should include fresh fruits and vegetables (this will include fresh herbs). Eating right will lower your cholesterol! § Less grains than fruits and vegetables, whole grain where possible. As little fat and sodium in these items as possible. Favor grains like oat and barley over white breads. Avoid bakery items like cookies and sweets entirely or buy very, very few, no trans or saturated fats. Include at least some nuts (unsalted, unflavored, and not roasted). § Less meat than you have grains. Lean cuts where possible. Choose fish, shellfish, and poultry over other meats and select the leanest cuts of meat you can. Buy less meat than you usually buy and buy it as plain and unprocessed/fresh as possible. Avoid seasoned, precooked, prepared, or processed meats such as sausages. § VERY LITTLE FATS and ensure they are the healthy wonderful ones. Choose extra virgin olive oil and refuse to buy hydrogenated oils, palm oils, or any oils high in saturated or trans fats (read the labels). |
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