Today I want to talk about something that I feel that is very important, its cholesterol and bodybuilding. I want to dig into this. Bad cholesterol, also known as LDL. When it’s too high, it can actually block blood flow in your arteries to your brains which can actually lead to a stroke which can lead to a heart attack. What you really want to do is try to lower your LDL. You want to take a look at what you are eating and things on your diet that can be contributing to a high LDL. You really want to eat foods that would encourage high HDL or good cholesterol.
High HDL is actually good for your health and it lowers LDL. It does a couple of things for you. You’ll be surprised. I was looking at the foods that I was eating. I was eating bags of precooked chicken breasts and I didn’t realize that I was eating about 8oz of chicken with every meal. I had about 50% of the recommended daily allowance of cholesterol. Actually, I don’t really have a clue. Its grilled chicken, how much is freaking cholesterol in grilled chicken. But unfortunately, I had a lot man. Then I started looking at some other different types of cholesterol.
What I like to do is break down couple of foods that are high in bad cholesterol that will contribute to an unhealthy heart. Then I want to go on a couple of foods that will actually raise HDL and lower your LDL.
You’ll be surprised. Some protein powders do have a significant amount of cholesterol in it. Especially weight gainers, it typically has a significant amount of cholesterol in there. Not all whey proteins so take a look and do your research before you make a buy if you are looking to lower your bad cholesterol.
Shrimp is horrible in cholesterol. Cheese is horrible. Egg yolks, they say 1 a day is good. But who wants 1 egg yolk a day? Usually, you want 3-5 eggs but too many egg yolks are not good. Butter is not good. Fast food and processed meat or foods are not good. Also liver, it’s like pure cholesterol. Saturated fats actually contribute to high bad cholesterol and also dairy products. The whole idea is to try to avoid too much of it for sure.
Some ways that you can actually raise your HDL and lower you LDL is to take fish oil. Salmon, Omega 3 fatty acids, as a bodybuilder you should really consider thinking about supplementing good fish oil. Taking moderate alcohol consumption is also good. Maybe a glass of wine a night can actually raise your HDL.
Monounsaturated fats are so good for you. It’s good for raising your HDL. Olives, almonds, avocados also the fats in peanut butter things like that.
Fiber is pretty cool with cholesterol. It soaks up cholesterol kinda like a sponge. It soaks up that LDL or bad cholesterol. Cranberry juice is also actually good at raising your HDL. Lastly, of course, start working out. Doing your exercise is gonna keep your heart healthy and keep a good HDL level.
Your total cholesterol should be under 200. So when you get your blood work done which I admonish you to do at least once a year. They’re gonna show you all these HDL, LDL, cholesterol and here are the numbers you should be considering.
HDL or good cholesterol should be over 60 and LDL or bad cholesterol should be less than a 100. That is a healthy heart ratio. You want to be at around 4.0 area of the ratio of cholesterol versus bad cholesterol.