Yes, as Wu said the recommendation for treatment and the diet has changed so much from ten years ago! Remember how much we were worried about egg yolks back then?! It took ages to convince people eggs are ok. By the way, I had addressed “egg” in my previous post I have high cholesterol, can I have muffins?<\/a><\/p>\n\n\n\n At the recent Nutrition Live Online June 2021<\/a>, Choi and Jacobs reported that a \u201cnutritionally rich\u201d plant-based diet was associated with a reduced risk of cardiovascular disease among adults, but a diet of mostly low fat foods was not! <\/strong> So shall we put these no fat, low fat issues to the last and let’s focus our attention on a plant-based diet first? And let’s see how your current plate compares to the plate below? <\/p>\n\n\n\n\n\n\n\n Canada Food Guide<\/a> has illustrated very well on how we should balance our plate. How does this compare to yours? In the right proportion? Include lots of varieties? <\/p>\n\n\n\n And compare to USDA Dietary Guidelines MyPlate. <\/p>\n\n\n\n As you start shaping your plate as above, you will be increasing nutrient-dense food which provides vitamins, minerals and other health-promoting components and have no or little added sugars, saturated fat and sodium in your diet. You will then be decreasing intake of meat high in saturated fat (high fat cuts of meat), processed meats (hot dogs, sausages, luncheon meats) and processed snacks with hidden fats (chips, biscuits, crackers, muffins, pastries) – ones that raising your bad cholesterol (LDL). <\/p>\n\n\n\n So, in order to decrease LDL, try shifting intakes towards more plant-based foods and replacing foods containing saturated fat with unsaturated fat. The intention is not to reduce total fat in the diet.<\/strong><\/p>\n\n\n\n Per Dr Jenkins, the founder of Portfolio Diet :<\/p>\n\n\n\n <\/p>\n<\/div><\/div>\n\n\n\n As you start following the plant-based diet, you will naturally cut down on foods from animal origin which are naturally higher in fat and saturated fat. But occasionally if you want to use butter in baking\/cooking to improve the recipe, go ahead. Or there’s plant based butter as an option. The margarine that we used to worry about has been reformulated, partially hydrogenated oil has been banned, so there’s no more trans fat issue in margarine. For optimal health benefits, when you shop for the spread, look for the ones with natural ingredients, and the less ingredients the better. <\/p>\n\n\n\n Why not? Enjoy fish and seafood twice a week, one of which should be oily fish. Trout, salmon, mackerel, shrimp, scallops are heart-friendly seafoods. <\/p>\n\n\n\n Saturated fats<\/strong> – solid at room temperature like a stick of butter. <\/p>\n\n\n\nYour Plate matters!<\/h2>\n\n\n\n
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Both eating guidelines recommend including plant-based protein more often into our daily diet. <\/pre>\n\n\n\n
Small changes matter. Start simple! <\/h2>\n\n\n\n
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Healthy eating is a habit<\/strong>. Develop a healthy eating pattern <\/strong>to maintain your health. The benefits add up over time, bite by bite. It is important at every stage of life.<\/strong> <\/pre>\n\n\n\n
Where am I leading you to?<\/h2>\n\n\n\n
Tips on starting plant-based diet<\/h2>\n\n\n\n
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Make a small changes to each meal can lead to a whole day of nutrient dense meals and an overall healthy dietary pattern. <\/pre>\n\n\n\n
Portfolio Diet to lower cholesterol<\/h2>\n\n\n\n
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<\/figure>\n\n\n\nSo what about butter and margarine?<\/h2>\n\n\n\n
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Can I still have seafood and shellfish?<\/h2>\n\n\n\n
Cooking Methods Matters!<\/h2>\n\n\n\n
We have covered a lot of information so far, try to pick a few tips and give it a try. I'm sure you will feel the difference in no time. Do reach out to my cousin Dr Wu or me if you have any questions. Next blog: High sugar . Stay tuned. <\/pre>\n\n\n\n
Fat 101<\/h2>\n\n\n\n
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