FOODS THAT WILL HELP YOU
LOWER YOUR CHOLESTEROL
LDL (“bad”) cholesterol, causes a buildup of plaque in the arteries
that leads to heart disease, heart attacks & stroke
- There are foods that can help you lower your cholesterol
- Many of these foods are delicious & easy to incorporate into your everyday meals
- So you won't be sacrificing flavor or fun
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CHOCOLATE
- Dark chocolate contains flavonoids, antioxidants that help lower LDL levels
- Just make sure to eat in moderation, as chocolate is also high in saturated fat & sugar
- You can also use dark, unsweetened cocoa powder in your cooking to get similar
heart-healthy effects
AVOCADOS
- Avocados give you oleic acid, which helps lower the bad cholesterol in your bloodstream
- Try putting a few slices on your turkey sandwich, or add them to a salad
- Avocado oil, which has a subtle, sweet flavor, can also be used in place of other oils in cooking
RED WINE
- Red wine contains resveratrol, a substance found in the red grape skin, which may prevent damage to blood vessels by reducing the risk of blood clots & lowering LDL
- Drinking too much alcohol can cause a host of other health issues, however; so while a glass
of red wine at dinner is fine, don’t overdo it
TEA
- Both black & green teas contain powerful antioxidants that may reduce cholesterol levels
- Green tea typically contains more of these antioxidant powerhouses, as it is made from unfermented leaves & is less processed
- Don't overdo on the cream & sugar
NUTS
- Nuts are high in polyunsaturated fatty acids
- Almonds, walnuts, or pistachios can help reduce your LDL levels
- Try sprinkling them on your salad, or eat them right out of hand as a snack
- Be sure to choose the low-salt option & keep it to about 1.5 oz a day because- nuts are also high in calories
WHOLE GRAINS
- Barley, oatmeal & brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream
- Try switching out your regular pasta for the whole-grain version or use brown rice instead of white
- Try adding high fiber fruit like apples or bananas to your oatmeal
FISH
- Fish like salmon, albacore tuna, sardines & halibut are all rich in omega-3 fatty acids, which reduce triglycerides in the blood
- Aim for 8 oz of fish a week
- Bake or grill the fish instead of frying it
OLIVE OIL
- Olive oil is a plant-based fat, so it's a better choice when you're trying to lower your "bad" cholesterol than fats that come from animals
- It’s great mixed with red wine vinegar, a minced garlic clove & a little ground pepper for a
salad dressing - Try braising vegetables like carrots or leeks
1. Just drizzle 3 T of oil over vegetables in a snug baking dish
2. Add some herbs & cover with foil
3. Place in a 375F oven for 45 minutes
SOY
- Edamame, soy milk & tofu are high in protein
- Eating just 25 grams a day can reduce your cholesterol by 5 to 6 percent
1. Snack on edamame
2. Use soy milk on your cereal
3. Substitute tofu for meat in your stir-fries
BEANS
- Black beans, kidney beans & lentils are rich in soluble fiber
- The soluble fiber binds to cholesterol in the blood & moves it out of the body
- Recent studies show eating 4.5 ounces of beans a day can reduce LDL levels by 5 percent
- A few of the many choices
1. Black bean burritos
2. Dip some vegetables in hummus which is made with chickpeas.
FRUIT
- Pears & apples have a lot of pectin, which is a type of fiber that can lower cholesterol
- Citrus fruits like oranges & lemons Berries are also high in fiber
- Make a Citrus Berry Smoothie in the morning
VEGETABLES
- Most vegetables are high in fiber & low in calories
- Any kind of vegetables will give you fiber & nutrients that are good for you
1. Eggplant & okra contain high amounts of soluble fiber
2. Eggplants are also high in antioxidants
FORTIFIED FOODS
- Natural chemicals called sterols, which you get from plant foods, help your body absorb
less cholesterol - Many foods including granola bars, yogurt & orange juice are fortified with plant sterols,
which can help reduce cholesterol levels by 6% to 15% - Just check the label to make sure you're not getting too many calories
- Visit the link below about plant sterols
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Lower Cholesterol with Exercise | Lower Your Cholesterol with Sterols
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