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Consider Eating A Lot Of Cholesterol Lowering Foods

Author : Sarah Maceda

Eating a lot of foods high in dietary cholesterol increases the amount of cholesterol in your blood and raises your risk of heart attack. So, controlling the cholesterol in your diet reduces the risk of two potential problems in your arteries. Cholesterol is a saturated fat found only in foods from animals: meat, dairy products, and eggs. There are several ways to reduce your cholesterol levels without drugs if your cholesterol is high due to the amount of saturated fat you eat the diet. Exercise and diet are very important in this. A healthy diet can help to reduce your cholesterol levels by over 10%, as well as making you slimmer and feel more energetic. Below you will find a few of the cholesterol lowering foods that will help you in your diet.
You should consider cholesterol lowering foods that contain complex carbohydrates like whole meal grains, pastas, oatmeal, barley, walnuts and potatoes. Having a bowl of oatmeal for breakfast will be a wise choice. Oatmeal contains soluble fiber which helps to reduce LDL (low density lipoprotein) which is known as the bad cholesterol. Research has shown that eating 2 cups of oatmeal can amount to around 5 grams of soluble fiber, which in turn can decease LDL cholesterol by approximately 5 percent. Now if you wish to snack a bit, do try eating walnuts as they are not only delicious, but they can significantly reduce cholesterol as they are rich in polyunsaturated fatty acids. Also, walnuts can help keep the blood vessels elastic and healthy. 1/3 cup of walnuts a day can reduce LDL bad cholesterol by up to 12 percent.
Fruits and vegetables have only traces of fat, and most of it is unsaturated. Your diet should have a lot of fruits and veggies.
Grains have very small amounts of fat - just about 3 percent of their total weight - and most of the fats in grains are unsaturated. In addition, grains are filling, and they have dietary fiber. The Dietary Guidelines for Americans from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services (USDA/HHS) says that a healthy diet is based on grain foods.
Other cholesterol lowering foods are: olive oil, rapeseed oil, avocado, soya oil, soya protein, oily fish, Soya bean, green or black tea, raw onions, red wine in moderation, egg whites, cereals, almonds, viscous fiber, fatty fish, nuts and seeds.

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I am Sarah and have been writing different topics about health, most especially with cholesterol levels and proper ways on how you could keep them at balance.

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Tags:   cholesterol levels

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Submitted : 2011-08-20    Word Count : 436    Times Viewed: 521