Fat Burning and Cholesterol Fighting Foods Part 3

Posted: March 2, 2011 in Results


Nuts, Nut Butters and Seeds:  Walnuts, pecans, macadamia nuts, almonds, sunflower seeds and pistachios are marvelous foods to snack on.  Keep the portion size small, but in moderation these powerful foods can lower cholesterol, increase fat burning and fill you up quick.  Use almond butter to spread over a piece of fruit or celery (instead of bread) as a power snack.  Nuts are crazy good in the “good fats”, are high in fiber, and are loaded with vitamins.  Have a palm-full every day!

Coconut Oil:  The more I learn about coconut oil the more I like it.  It’s filled with a certain type of medium-chain triglycerides which fights a multitude of bacteria’s and viruses.  It beats the tar out of all kinds of ailments such as strep throat, stomach ulcers and urinary tract infections.  This particular acid in the coconut oil not only tears through all this bacteria, but does it in a way that promotes healthy digestion and keeps the good bacteria intact.  The fatty acids in coconut oil are loaded with antioxidants which fight an amazing number of ailments. 

I love coconut oil because it is an awesome oil to cook with.  It has a really high smoke point (great for high heat cooking) so you can cook with it on an old stove like mine that tends to heat everything up way too much.  Finally, please don’t panic about the saturated fat in coconut oil.  The healthy oils in coconut are NOT what are causing heart disease.  As a matter of fact, it has been shown to have a neutral effect on blood cholesterol because it is NOT the same saturated fat found in a happy meal.  Do yourself a favor and try it!

Olive Oil:  This is an oil that I’m sure most of you are already using and for good reason.  It’s filled with powerful antioxidants and cholesterol fighting fats (by raising the “good” cholesterol and lowering the “bad”).  It’s even been shown to decrease blood pressure, reduce the risk of certain cancers and even helps keep your arteries open wide for better blood flow.  Make sure you’re buying cold-pressed and extra virgin which just means you’re getting the best stuff.

Macadamia Nut Oil:  I first came across this powerful oil in Tim Ferris’s new book, The 4-Hour Body, and then I realized it had a star by it in Jonny Bowden’s, 150 Healthiest Foods on Earth book too, so it must be good!  Macadamia nut oil is even higher in monounsaturated fat than olive oil (monounsaturated is reason olive oil is so good).  Monounsaturated fat is an omega-9 oil that when combined with omega-3 oils is an extremely potent weapon against heart disease and cholesterol (again by lowering LDL and raising HDL).  Macadamia nut oil is also the lowest of the oils in omega-6 which we already get too much of in our Western diet.  For cooking I prefer the taste of this oil as well because it tastes more like butter and has a much higher smoking point.  The only places I’ve found it so far are online and Vitamin Cottage.  I’m sure it’ll be getting more popular here soon, but until then it’s worth going out of your way for.

Fun Foods:

Herbs/Spices:  Get creative here.  This stuff is the spice of life!

Cinnamon:  one of the most powerful spices on the planet.  Put it on everything you can!  Use just the plain ‘ol, cheap cinnamon powder as that’s best.  From controlling blood sugar, cholesterol, providing antioxidants, attacking inflammatory and much more, cinnamon is a miracle powder sitting in your cupboards right now.  If you don’t want it on the foods you’re about to eat, one of our RBC Champs, Paul Enright, recommends a cinnamon capsule that can be taken with meals for all the healthy reasons listed above.  It’s called “Cinsulin” and he picked it up at Costco.

Garlic and Ginger: powerful anti-cholesterol spices!

Note:  While these are the best ones for helping with cholesterol, there are many other powerful spices and herbs that will boost immunity, fight diabetes, cancers and inflammation.  Oregano, turmeric, vinegar and even pepper (among many others) are all good spices for your foods.


Fun Foods:

Dark Chocolate:  The flavonoids in cocoa (which is found in other foods like teas, apples and red wine) provides a protective layer in our arteries from toxins and also hampers our blood’s ability to clot.  Preventing our blood to clot is a good thing because that leads to a reduced risk of strokes and heart disease.  The flavanols in dark chocolate (cocoa) also help lower blood pressure.  Dark chocolate is such a super that it made it on a short list of foods that a team of researchers listed in the British Medical Journal.  The foods, if eaten daily, were guesstimated to bring down the risk of heart disease by 75%! Their list:  Fish, wine, vegetables, fruits, nuts, garlic and dark chocolate!  Make sure you buy low sugar and 70% or higher cocoa rating.   

Red Wines:  Dry, red wines are the best choice for when you need a drink.  Keep it to 1-2 small glasses in the evening.  The best choices here are Pinot Noir, Cabernet Sauvignon and Merlot.  My favorite wine is a good Chianti which is a great choice too.  Save the cold beer, margarita or vodka on the rocks for your free day, and definitely keep those in moderation.



As far as beverages go, the RBC program recommends water!  The aim is 50% of your bodyweight in ounces.  You can use some of this water in making teas and green drinks as well.  Teas should be high in antioxidants and use the caffeinated ones just when you really need it.  As for the green drinks, The ROCK sells one of my favorite green drinks.  I’ve tried tons of them but the one by Supreme Greens is the easiest for me to drink.  I actually crave it now and one small container lasts quite a long time.

Workout Beverages:  Peri-workout (before, during and after) drinks that contain some whey protein and simple carbs are a good idea.  If you’ve eaten within the last 2 hours (a good, RBC meal) then you probably don’t need anything before, but a recovery drink after an intense workout is a great idea.  On light workouts or long walks I like to do those fasted (4+ hours of not eating) but for anything intense I feel better with something in me.  Personally, I prefer Karbolyn (a very quick digesting carb) and some simple vanilla whey protein (and I’ll usually throw in a scoop or two of BCAA’s and creatine).  It’s very easy to drink (even after a killer) and gets into your system faster than any other recovery product I know of.  Just give me a shout if you’d like to try a sample and I’ll whip you up one of my special concoctions after a workout anytime! 

That’s it for now.  Leave your favorite fat burning and cholesterol fighting foods below,


  1. Ron Carr says:

    Coconut??!! Okay, we’ll give it a try…
    Great info, son. xoxoox

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