How can I lower my cholesterol in 2 days?

5 Tactics To Reduce Cholesterol Quickly FOCUS ON FRUITS, VEGETABLES, WHOLE GRAINS, AND BEANS ... BE MINDFUL OF FAT INTAKE ... Eat more plant sources of protein. ... EAT FEWER REFINED GRAINS, SUCH AS WHITE FLOUR ... GET MOVING.

pritikin.com - 5 Tactics to Reduce Cholesterol Quickly - Pritikin Health Resort

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We’re a nation of “white food” eaters – white bread, white rice, white pasta, and white-flour foods like muffins, croissants, bagels, crackers, dried cereals, tortillas, pretzels, and chips. Yes, more than half of many Americans’ typical diets are made up of hyperprocessed refined white flour, often injected with sugar, salt, and/or fat. That’s a real problem in part because the more white, or refined, grains we eat, the fewer whole grains we tend to take in. Research has found that eating whole grains can help lower both total and LDL cholesterol, and improve heart health. In Harvard University’s Nurses’ Health Study, for example, women who ate two to three servings of whole-grain products (mostly bread and breakfast cereals) each day were 30% less likely to have a heart attack or die from heart disease over a 10-year period than women who ate less than one serving of whole grains per week.2

When first starting to make the switch from refined to whole grains, many people often feel a bit confused. Where to begin? What’s whole? What isn’t?

The registered dietitians at the Pritikin Longevity Center start with one very simple rule. When looking at products like breads and cereals, they recommend turning the package around and making sure the first word in the Ingredient List is “whole.” If you see the word “whole” at the top of the list, it’s a good bet that what you’re buying is in fact 100% whole grain, or close to it. Another tip for getting more whole grains in your life comes from the chefs at Pritikin, who teach healthy cooking classes every day at the Center. “Expand your culinary horizons. There are many delicious whole-grain choices in just about every grocery store. Get beyond brown rice!” encourages Executive Chef Vincenzo Della Polla. “Introduce yourself to a whole new world of flavors with whole grains like whole-wheat couscous, polenta (cornmeal), quinoa, wild rice, and kasha.” The really good news is that many whole grains are surprisingly quick and easy to prepare. Often, all you need is a pot of hot water and a little stirring action.

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