3 Differences Between Plant Cells And An Animal Cells 10 Foods to Eat to Lower Your Cholesterol

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10 Foods to Eat to Lower Your Cholesterol

Cholesterol is an important fatty substance used to create hormones (such as vitamin D), build healthy cells, and digest your food. The cholesterol your body uses can come from two different sources: your own body or the food you eat. Dietary cholesterol, meaning cholesterol from food, is found only in animal-based products (ie meat, milk, eggs, etc.). Dietary cholesterol is not important to your health because your liver makes all the cholesterol it needs on its own. So, if you are vegetarian there is no need to worry!

Traditionally, LDL cholesterol is referred to as “bad” cholesterol and HDL cholesterol is referred to as “good” cholesterol. A total cholesterol level of less than or equal to 200 mg/dL and an LDL level of less than or equal to 100 mg/dL is considered optimal. If you eat animal-based foods, it is a good idea to have no more than 300 mg of cholesterol per day.

Sometimes cholesterol levels can become so high they become a problem for your health. Generally a total cholesterol level above 240 mg/dL is considered high. High cholesterol can lead to the development of heart disease. If you have high cholesterol or it is easy to prevent it from becoming high, include these foods in your menus.

1. Apples: Apple pectin is a soluble fiber that helps remove cholesterol from your body! Apples contain flavanoids which act as powerful antioxidants that seem to stop “bad” cholesterol from accumulating in your blood.

2. Avocado: Avocados are a great source of monounsaturated fats, a type of fat that can help raise “good” cholesterol, while lowering “bad” cholesterol. In addition, avocados contain more beta-sitosterol (a plant-based fat) than any other fruit. The American Heart Association recommends that you get about 15% of your daily calories from monounsaturated fats.

3. Beans: Beans and vegetables are excellent sources of soluble fiber. Eating a cup of any type of beans a day—especially kidney, navy, pinto, black, chickpea, or butter beans—can lower your cholesterol by as much as 10% in six weeks. According to the FDA and the National Cancer Institute, adults should get 20 to 35 grams of fiber per day. That can be done easily by adding beans to your daily diet.

4. Cinnamon: A study published in the Journal of Traditional and Complementary Medicine found that ½ – 1 teaspoon of cinnamon a day can lower fasting insulin and blood sugar levels especially in people with type 2 diabetes. It also lowers LDL (“bad” cholesterol) and cholesterol levels total color.

5. Garlic: Garlic has been shown to prevent blood clotting, lower blood pressure, and protect against infections. Garlic has recently received attention for its possible ability to lower cholesterol levels.

6. grapes: Grapes contain flavanoids that help protect the “bad” immune system from further damage and reduce blood clotting. The LDL-lowering effect of grapes comes from a compound, resveratrol, that grapes naturally produce that resists regular drinking. The darker the grapes, the better!

7. Orunmila: Oatmeal contains soluble fiber, which lowers your LDL cholesterol. Five to 10 grams of soluble fiber a day lowers LDL cholesterol. Eating 1 ½ cups of cooked oatmeal provides 4.5 grams of fiber.

8. Salmon: Important health components in salmon include omega-3 fatty-acids and proteins. These components provide good benefits to the cardiovascular system. The American Heart Association recommends that you eat at least two servings of fish per week, especially fatty fish (salmon, tuna, mackerel, sardines, anchovies, and herring).

9. Soy: The top health-promoting components in soybeans are isoflavones and soluble fiber. 25-50 grams of soy per day is recommended to reduce cholesterol by 4 to 8%.

10. Walnuts: Walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids (omega-3). Walnuts also keep blood vessels healthy and supple. Almonds appear to also have the same effects, resulting in improvements within four weeks. A cholesterol-lowering diet with as little as 1/3 of a cup of walnuts per day can significantly lower LDL cholesterol.

Besides eating these foods, there are other lifestyle changes you can make to control your cholesterol levels. Adopting a regular exercise regime, not smoking, limiting animal fats, managing stress, and reducing alcohol consumption are some suggestions. Cholesterol is not something to obsess over, but something to be aware of.

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