Ways to Lower Your :Cholesterol
HDL
HDL’s, or High-Density Lipoproteins, is what’s referred to as “good
cholesterol.” An HDL attaches itself to cholesterol and escorts it through
your liver and out your body.
2. LDL
LDL’s, or tenuity Lipoproteins, are the “bad cholesterol” that we
don’t want in our bodies. It’s the LDL’s that clog our arteries and may
cause cardiovascular disease.
3. RATIOS
FOOD
Eating the proper foods can greatly reduce your
cholesterol. This next section will list all kinds of foods
that are proven to greatly reduce cholesterol.
4. Know Your Oils
There is such a large amount of cooking oils out there. Knowing the healthy ones vs the
non-healthy ones can make an enormous difference in your cholesterol levels.
Here are some good oils:
• vegetable oil
• oil
• Grapeseed oil
• Flaxseed oil
5. chocolate
Surprised? Oh yes, chocolate can actually help reduce your cholesterol.
People who eat many chocolates and semi-sweet chocolate have lower levels
of bad cholesterol and 4% higher levels of excellent HDL cholesterol!
6. Go Nuts
Love nuts? No worries! Nuts (especially almonds and walnuts) are finally
off the no-no list. A study found that eating 25 almonds on a daily basis for 1 month
cut bad LDL cholesterol by 4 percent and raised good cholesterol by
5% (Circulation, Sept 10, 2002).
he Lowdown On Eggs
Throughout the history of health awareness, lots of individuals have had much to
say about eggs. Are they good? Are they bad? While eggs are good for
you, they are doing have lots of cholesterol. Holly McCord, RD
(www.prevention.com) says, “Since one large egg has about 210 mg of
cholesterol--almost three-quarters of the 300-mg daily limit set by the
American Heart Association (AHA)--you must pair eggs with low cholesterol foods the remainder of the day.”
8. Poultry
In general, chicken and turkey are low in saturated fat, especially when the
skin is removed. this will really reduce your cholesterol, specifically when
you’re substituting poultry for chicken.
9. Menu Smart
These days most restaurants have low cholesterol sections on their menus.
If you don’t see one, ask your waitress; it should get on a separate menu. You
can also arouse smaller, or appetizer-sized portions of your order.
10. Smart Snacking
Don’t be afraid to snack. There are many cholesterol friendly snacks out
there. Among these are:
• Graham crackers
• Rye crisps
• Soda crackers
• toast
• Bagels
• Fruit
• English Muffins
• Cereals
• Popcorn
• Pretzels
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