With our diets of fast and fatty food, it is no wonder that many people are afflicted by cholesterol. In America, over 32% of all adults have serious cholesterol problems.
High cholesterol leads to a whole host of other serious health complications, including diabetes, obesity, a weak heart and reproductive issues. It is therefore extremely important to have your cholesterol under control. Over a period of time, the following foods can help you control and lower your cholesterol levels:
Oatmeal, oat bran and high-fiber foods
One of the best things you can do to lower your cholesterol is to have a bowl of oatmeal in the morning. Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad,” cholesterol.
The reason oatmeal lowers cholesterol is because it contains soluble fiber. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your total and LDL cholesterol. One cup of cooked oatmeal contains around 6 grams of soluble fiber. You can increase this number by adding fruit such as bananas. You can also substitute oatmeal for oat bran or cold cereal made with oatmeal.
Soluble fiber can also be found in such foods as kidney beans, apples, pears, barley and prunes.
Fish and omega-3 fatty acids
Fish is not only delicious, but it is also very heart healthy because of its high levels of omega-3 fatty acids. Omega-3 fatty acids are the good kind of fats and which can reduce your blood pressure and risk of developing blood clots.
The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:
Fish is best consumed baked or grilled for maximum health benefits. Other ways to get the Omega-3 fatty acid is to take supplements or foods like ground flaxseed. If you decide to take a supplement, just remember to watch your diet and eat lean meat or vegetables in place of fish.
Walnuts, almonds and other nuts
Walnuts, almonds and other nuts are a great snack for when you don’t feel like eating sweet fruits. Just make sure that the nuts you eat are not salted or coated in sugar or chocolate.
Nuts can help to reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy.
Instead of crisps or other unhealthy snacks, make a habit of eating nuts. You can also substitute cheese, meat or croutons in your salads by walnuts or almonds. Even just a handful (1.5 ounces, or 42.5 grams) a day of most nuts, such as almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts and walnuts, may reduce your risk of heart disease.
To reduce cholesterol, use olive oil for cooking your food. Olive oil contains a potent mix of antioxidants that can lower your “bad” (LDL) cholesterol but leave your “good” (HDL) cholesterol untouched.
Just 2 tablespoons (around 20 grams) of olive oil a day is enough to get many of the health benefits….
Some ways of adding olive oil to your diet is to sauté vegetables in it, add it to a marinade or mix it with vinegar as a salad dressing. You can also use olive oil as a substitute for butter when basting meat or as a dip for bread.
The cholesterol-lowering effects of olive oil are even greater if you choose extra-virgin olive oil, meaning the oil is less processed and contains more heart-healthy antioxidants. But keep in mind that “light” olive oils are usually more processed than extra-virgin or virgin olive oils and are lighter in color, not fat or calories.
If you choose to take a supplement for cholesterol health call Divine Health and Place Your Order @ 407-732-6952.
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