created on May 13, 2012
Cholesterol is a waxy substance which is made in the body by the liver but is also found in some foods. It plays a vital role in how every cell works and is also needed to make Vitamin D, some hormones and bile for digestion. However, too much cholesterol in the blood can increase your risk of getting heart and circulatory diseases. This checklist helps you to lower your cholesterol.
Say yes to ;soluble ;fiber! Filling and delicious, oatmeal is a great way to start your day. Make sure it's whole oats and not instant or quick-cooking! Mix it up! Try it with plain yogurt or skim milk. Add berr
Refreshing, crisp, and full of soluble fiber that will help fill you up while keeping cholesterol down.
Whole wheat pasta, whole grain bread, and brown rice are all great options. Bored with rice? Try barley instead.
Also high in soluble fiber, eating just a cup of beans per day can help lower cholesterol. Eat at least four times a week for best results. Best beans are chickpeas, navy beans, lentils and black beans. Add to soups, chili's and salads to add bulk
Rich in antioxidants and vitamins, blueberries are a sweet and healthy topping alternative to yogurts and cereals. Or eat them alone as a natural sweet treat.
Soy milk, tofu, and soya beans are best. Be wary of certain soya products like those found in cereal's or soy meats - they can be overly processed and lacking in nutritional value.
Full of Omega-3's, fish is a great meat substitute that has less fat and more health benefits. Salmon is one of the best fish-fare options, but trout, ;mackerel, herring, tuna and halibut are also great. If you don't like fish, you can try a supple
Unsalted, plain nuts can help reduce blood cholesterol, while jazzing up everything from salads to cereals. All nuts are high in calories, though, so eating a handful a day (or sprinkling on your favorite dishes) should suffice.
Sprinkle on cereals and salads or even add to your coffee.
This oil has the good fat! ;Substitute ;olive oil for canola, corn oil and butter.
Rich in monosaturated fat, this green fruit has been shown to raise "good" HDL's.
Use in moderation! Try 1-2 Tablespoons of almond butter on whole-grain toast or with an apple.
Mince or dice fresh garlic, and add to your favorite dishes. The breath is worth the benefits! Not a fan? Ask your doctor about the best garlic supplements.
Even just 1 tsp a day can help decrease LDL. Add to oatmeal, coffee, or baked goods.
This zesty spice can also help relieve an upset stomach and ;nausea.
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