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1, Jan 10, 2013

Take more of these 5 foods in your fight against cholesterol

Filed under: Healthy diet — admin @ 12:19 am

I read this during the last week of last year. I thought I had read it before but it doesn’t hurt to re-read it at the beginning of the year just to start the year right with a healthy eating habit.

1. Oats. Choose either oatmeal or a cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add some fruit for more fiber.

2. Beans. Especially rich in soluble fiber. They also take a while for the body to digest, which means you feel full for longer after a meal. That’s one reason beans are a useful food for folks with weight problem. Beans are a very versatile food.

3. Nuts. Tons of studies show that eating almonds, walnuts, peanuts, and other nuts is good for the heart. Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.

4. Foods fortified with sterols and stanols. Sterols and stanols extracted from plants gum up the body’s ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. They’re also available as supplements. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%.

5. Fatty fish. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms.

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