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Tasty Foods that Lower Cholesterol — an article on the Smart Living Network
March 3, 2010 at 1:58 PMComments: 0 Faves: 0

Tasty Foods that Lower Cholesterol

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There are many foods that are capable of lowering low density lipoprotein levels while concurrently tasting great. Additionally, these foods also increase high density lipoprotein levels. While it may be possible to lower your overall cholesterol levels through dietary and lifestyle changes, medications or supplementation may be necessary in addition.

The Morning Routine

It is important to begin your mornings with foods rich in dietary fiber. There are many breakfast foods that are high in fiber and whole grains. If the product has five or more grams of fiber per serving, it is considered to be a high fiber product.

  • Whole grain breads
  • Whole grain bagels
  • Fortified cereals
  • Oatmeal
  • Oat bran
  • Rice bran
  • Whole grain muffins
  • Fortified pancakes and waffles

Fruits and Vegetables

The food pyramid provides a recommended intake of five servings of fruits and vegetables every day. Fruits and vegetables are important to a healthy diet. Most fruits and vegetables are typically low in calories and high in antioxidants and nutrients required by the body. Most fruits also contain high amounts of fiber. Fruit juices typically do not have the same impact as the whole fruit itself. The following is a short and incomplete list of a variety of tasty fruits and vegetables that can lead to an overall decrease in cholesterol levels.

  • Apples
  • Avocado
  • Bananas
  • Berries
  • Broccoli
  • Brussels Sprouts
  • Carrots
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Kiwi
  • Leeks
  • Lettuce
  • Mushrooms
  • Pears
  • Peppers
  • Potatoes
  • Spinach

Fat Intake

Fats are required by the body; however, fats are available in a variety of forms. Different forms of fats are considered good and bad. Monosaturated, polysaturated and trans fats should all be avoided, or consumed in limited amounts. Monounsaturated fats and polyunsaturated fats are typically best and provided in a variety of tasty foods. A healthy fat intake should be less than thirty percent of calories obtained from fat. Healthy fats can also be accompanied by omega 3 fatty acids, which are associated with decreases of LDL cholesterol.

  • Fish (salmon, fish oil)
  • Soy
  • Corn
  • Nuts (walnuts, almonds, pistachios, peanuts)
  • Lean cuts of meat (beef, pork, chicken)
  • Olive oil
  • Raw Onion

Variety is Key

Your diet should be varied. A variety of foods ensures the proper intake of the necessary essential amino acids, vitamins, minerals, while providing adequate levels of antioxidants. Variety in the diet can also lead to other health benefits.

Other Tips to Reduce Cholesterol Levels

The reduction of cholesterol levels can be accomplished in a variety of ways. In addition to finding healthy choices and making dietary changes, it is also possible to make lifestyle changes that can lead to a decrease in cholesterol levels. This is most commonly associated with an increase in activity. Exercise is critical for the maintenance of a healthy body, and can be accomplished in as little as thirty minutes a day.

Sources:

http://www.mayoclinic.com/health/high-blood-cholesterol/DS00178

http://www.healthcastle.com/goodfats-badfats.shtml

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