Question about protien and health questions

Question
Hello,

I am getting back into exercise and weight lifting to better my health.  My questions are I want to lose weight and lower my ldl cholesterol.  I am eating one can of tuna fish a day, and doing carido 3 times a week for about 1 hour.  In addition I walk about one mile at night to unwind.  I am taking a protein powder after my workouts and also a am taking branch chain amino acid supplements about 10 grams a day.  I am going to start taking more fiber in my diet.  I am going to get psyllium husk power and put that in my protein shake.  What would you do different or the same?   Thank you for your time.

Answer
Hi John,
Thanks for asking. I've had really good success lowering my LDLs by cutting animal-sourced saturated fats (like butter and those found in cheeses). I've also been able to increase my HDLs (very important) by adding good fats to my diet.

For instance, when I discovered that my LDLs topped 200 (but my HDLs were up around 90 -- not a big problem according to my doc, as long as I dropped some weight and increased my exercise), I immediately cut any dairy out unless it was nonfat, no-sugar-added yogurt (Greek-style yogurt is fantastic. I use it instead of sour cream.). I already use unsweetened almond milk instead of milk, so that was a no-brainer.

Then, I put together a breakfast that can't be beat for cholesterol issues: 1 serving of oatmeal (old-fashioned, not instant) with 1 heaping teaspoon of ground flax seed, 2 teaspoons chopped walnuts, 2 teaspoons dried juice-sweetened cranberries, and some spices (I use 5-spice powder). I recently started adding vegan, rice protein powder to the mix, which keeps me full for at least 5 hours. If you add this breakfast, you'll definitely be adding more fiber to your diet.

There are lots of tasty ways to add fiber and other powerful nutrients to your diet. One I've been doing lately has been roasting sweet potatoes and beets in the oven until tender. It's a fantastic combination high in all kinds of antioxidants and fiber. Not to mention, it's a delicious mixture that makes a great side dish for all kinds of meals.

I've never used psyllium powder for fiber because I get a huge amount of fiber from the foods I eat regularly. I'd recommend eating a much more varied diet with more fruits and fresh vegetables. If you are worried about calories, you can steam the vegetables with no fat, or roast them after tossing them with a tablespoon of olive oil (very good fat -- the body, especially the brain, needs good fats to function well). You might also consider making salads with spinach, avocados, slivered almonds, and tomatoes.

I find that the more interesting items I add to a salad (like avocados, nuts, and dried unsweetened fruits), the more likely I am to choose a salad over something else the next time I'm hungry. The more colorful, the better. If you like bell peppers, there are yellow, orange, and red peppers available, in addition to the green ones. Some are particularly sweet. You can grill these with some salmon and serve over brown rice with a salad for a great meal.

Good luck lowering your cholesterol! Hope this helps.
Best,
Deb  

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