Mediterranean Diet
I was recently diagnosed with high cholestrol. My doctor wants to try diet before medicine. He gave me a sheet of paper with the Mediterranean Diet. Has anyone used this diet to lower their HDL? Also, I have not seen anything other than oilve oil for seasoning. Can you use something like "I can't believe it's not butter" to cook vegetables with? Any help would be greatly appreciated.
Hi Earthwalk,
It's great that you're MD is giving you the opportunity to make some diet changes to lower cholesterol versus an immediate prescription. Now, to make the most of the time you've been given!
This may just be a typo, but HDL is the good cholesterol and you want to keep it high. LDL is the bad and what you want to lower.
The Mediterranean Diet works to lower cholesterol because it focuses on high fiber (fruits, vegetables, whole grains) and healthy fats (olive oil, canola oil, and nuts).
To answer your question in regards to seasoning vegetables - you can use olive oil or canola oil. If you are hesitant to use olive oil for fear of all vegetables tasting like olives - choose "light" olive oil. The light means very little olive flavor. The Mediterranean diet wants butter/margarine to be used sparingly. If you are in the habit of putting a large amount of butter on your veggies, start by drastically cutting that amount in half or down to a ¼ of your normal amount. I suggest you get to where you don't use butter or oil at all to cook your veggies. Do I hear a gasp? It's all how you train your taste buds. Right now they like the richness you give them and as you cut back they will get use to vegetables without the fat flavor. Turn to seasonings, such as Mrs. Dash, or other spices for flavors. Another option is spray butters, which I use myself. Provides flavor with zero calories. Two options - Parkay and I Can't Believe It's Not Butter.
Hope this helps!
Lisa Nelson, RD, LN
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