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Food Cures: 10 Foods To Lower Cholesterol Level

Food Cures: 10 Foods To Lower Cholesterol Level

According to the American Heart Association, heart disease is the leading cause of death in the United States. And it’s out modern lives that have led to this staggering statistic.

Americans are less physically active than ever before, and we have more access to fattier — think fast — food than ever before. This combination of a sedentary lifestyle and poor diet can lead to high cholesterol and increase the risk of heart attack and stroke.

The good news, though, is that high cholesterol can be preventable and reversible with proper diet and exercise.

What Is Cholesterol?

Cholesterol in and of itself isn’t bad — in fact, our bodies need it for proper functioning. The problems arise when the ratio of good to bad cholesterol is off, and our bodies begin to build plaque inside our arteries.

When we refer to cholesterol, we are actually referring to the conveyance mechanism that moves cholesterol through our blood stream. This mechanism is made of lipoproteins that bond to cholesterol and move it around our bodies.

HDL, the good cholesterol, cleans arteries of excess cholesterol while LDL, the bad cholesterol, can cause plaque buildup. This plaque buildup, called atherosclerosis, reduces blood flow and may cause heart attack or stroke.

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Foods That Lower Cholesterol

As much as poor diet can contribute to high cholesterol and increase the risk of heart attack and stroke, a proper diet rich in certain cholesterol-lowering foods can reduce the risk of heart attack and stroke.

It’s as easy as switching out unhealthy ingredients in recipes and Incorporating these 10 foods into your diet for good heart health:

1. Oily Fish

While the term “oily fish” may sound counterproductive in reducing plaque in our bloodstreams, fish like salmon are low in saturated fat and high in omega-3s. These fatty acids are actually good for your heart.

Omega-3s help reduce inflammation and lower triglycerides. Adults should have two 3.5 ounce servings per week for optimal benefit.

salmon

    2. Nuts And Seeds

    Walnuts, almonds and flax seeds also contain omega-3 fatty acids. One ounce of nuts or seeds per day will provide many health benefits.

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    Not only will they help reduce inflammation, but they may help you maintain a healthier weight and reduce the risk of type 2 diabetes. Try to get 1 ounce of nuts or seeds at least five times a week.

    3. Oatmeal And High Fiber Foods

    Soluble fiber found in oatmeal, beans and prunes helps to reduce the amount of cholesterol that is absorbed into your blood. Just 1.5 cups of oatmeal for breakfast is a great way to get the daily recommended amount of fiber into your diet.

    You can also add oatmeal into your baking by making oat flour. Simply grind the oats in a food processor and you have a high fiber flour than can be used in place of wheat flour.

    4. Avocados

    Avocados are a good source of another heart-healthy fatty acid known as MUFAs, or  Monounsaturated Fatty Acids, and they help lower levels of LDL — the bad cholesterol. Add some slices of avocado to your salad or try this guacamole recipe.

    Just make sure you aren’t eating greasy chips with your dip. Use fresh veggies instead.  Stick to half an avocado per day though, because they are calorie dense.

    5. Olive Oil

    Olive oil has antioxidant properties and is good source of MUFAs. Two tablespoons per day are recommended, and they can be added into your diet via salad dressings or as replacement for butter or margarine.

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    For a double dose of MUFAs, try this creamy salad dressing made with avocados and olive oil.

    6. Oranges

    Oranges contain pectin, which is a fiber that helps reduce cholesterol. The potassium in oranges may also help lower blood pressure by offsetting salt intake.

    If you are going to get your daily dose of orange in juice form, make sure to select high pulp content because pectin is found in the pulp. Aim for one orange a day to get optimal benefits.

    7. Alcohol

    The right kinds of alcohol in moderation have been known to increase HDL — the good cholesterol — which helps clean plaque from your arteries. Red wine in particular offers heart-health benefits because it contains the antioxidant, resveratrol.

    Limit yourself to one glass a day, though, and choose healthier cocktails when it comes to your alcohol consumption. Making a red wine Sangria with high fiber fruits such as apples and oranges will give you the combined benefit of both alcohol and fiber.

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    kale

      8. Kale

      Kale is a heart-healthy super food. It has antioxidants, fiber and omega-3s which are all good for lowering cholesterol. Kale also contains glucoraphanin, which helps keep plaque from building up on your arterial walls.

      Making kale chips is a fun way to incorporate this plant into your diet. Not only will you get the benefits of eating kale, but it will keep you from snacking on a less healthy food. Find other recipes that will enable you to work one to two cups into your diet several times a week.

      9. Pomegranate

      Antioxidants fight a process called oxidation. Oxidation of LDL is what starts the plaque buildup inside arteries. The polyphenol antioxidants in pomegranate are unique because not only do they prevent plaque from forming, but they can also help clear plaque that has already formed.

      Pom Wonderful is a company that makes it very convenient to get pomegranate in either fresh fruit or juice form, and eight ounces a day is recommended.

      10. Green Tea

      Green tea is rich in an antioxidants called catechins — which have been shown in clinical studies to not only lower cholesterol but to help reduce body fat as well. Black tea also has catechins but has more caffeine than green tea.

      So try swapping out your morning coffee for a black tea, and sipping on green tea instead of soda in the afternoon. Having several cups a day will reap the most benefit.

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      Eating foods that fight inflammation, prevent or reduce oxidation, clean your bloodstream and reduce the amount of cholesterol that can build in your arteries will greatly increase your heart health and decrease your chance for heart disease.

      Even if you have already have high cholesterol, adding these foods to your diet can reverse the process and get you on the right track. It’s never too late to be good to your heart.

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      Anum Yoon

      Writer & Journalist

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      Last Updated on July 12, 2021

      100 Incredible Life Hacks That Make Life So Much Easier

      100 Incredible Life Hacks That Make Life So Much Easier

      Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

      By tweaking little things in your daily life, it can make your life much more convenient!

      Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

      83 tie a small piece of bright colored fabric

        84 write random letter

          85 use a rubberband

            86 dorm smell bad

              87 lean your phone on your sunglassess

                89 how to waterproof your shoes

                  90 take a picture of the name card

                    91 iron inside out

                      92 old newspaper

                        93 tumble try shoes

                          keep a card like this

                            SONY DSC

                              94 soap bar

                                95 make a hole

                                  96 drop the battery

                                    97 use a coozie

                                      98 when taking a picture

                                        use a clean dust pan

                                          try a pants hanger

                                            use your cellphone light

                                              use a spring from an old pen

                                                quick and easy iphone speaker

                                                  user binder clips

                                                    wrap a wet paper towel around your beverage

                                                      put pancake mix in a ketchup bottle

                                                        clean out an old lotion bottle for your beach

                                                          use a muffin tin to serve condiments at a bbq

                                                            doritos are great for kindling

                                                              use nail polish to identify different keys

                                                                use a hanging shoe rack to store cleaning supplies

                                                                  freeze grapes to chill white wine without

                                                                    use paper clips to organize your cables

                                                                      almost finished your jar of nutella

                                                                        sick of having a box full of tangled

                                                                          unroll the rim to increase the capacity

                                                                            cut open toilet paper rolls and use as a cuff

                                                                              remove the stem from strawberries

                                                                                turn an old bottle into a simple little cord holder

                                                                                  for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                    how to fold a fitted bed sheet

                                                                                      tired of snoozing past your alarm

                                                                                        place a rubber band around an open paint can to wipe your brush on

                                                                                          ut a wooden spoon across a boiling pot

                                                                                            use bread clips to save flip-flops

                                                                                              take pictures of friends holding items

                                                                                                how i always know which headphone is the left one

                                                                                                  put a stocking over the end of a vacuum

                                                                                                    How to make sure you drink enough water

                                                                                                      user a can opener to open blister

                                                                                                        good sandwich guide

                                                                                                          turn your muffin pans upside down

                                                                                                            50 pounds of groceries and living on the 5th floor

                                                                                                              the right way to make a blt

                                                                                                                add one teaspoon of baking soda

                                                                                                                  38

                                                                                                                    hair straighteners equals to collar irons

                                                                                                                      stack your clothes vertically to see them all

                                                                                                                        the right way to make cookies in the summer

                                                                                                                          how to clean a blender

                                                                                                                            the right way to eat a popsicle

                                                                                                                              use bread clips to label and organize power cords

                                                                                                                                to get the built up residue off of your shower head

                                                                                                                                  user a hair clip to orgainize long wires

                                                                                                                                    a frozen saturated sponge in a bag

                                                                                                                                      rub stuck zipper teeth with a graphite pencil

                                                                                                                                        use a soda pop tab

                                                                                                                                          50

                                                                                                                                            51 How to multiply large numbers in your head.

                                                                                                                                              52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                                rub a walnut on damaged wooden furniture

                                                                                                                                                  kids fall out of bed

                                                                                                                                                    use toothpaste to clear up hazy car

                                                                                                                                                      58

                                                                                                                                                        59 keep pizza out while driving home

                                                                                                                                                          60 put your straw through the tab to keep it from rising

                                                                                                                                                            hold oreos with a fork so your fingers

                                                                                                                                                              Never lose your remotes again

                                                                                                                                                                hiding your emergency money

                                                                                                                                                                  use a bread tab to hold your spot on a roll

                                                                                                                                                                    if you are at a hotel and run out of chargers

                                                                                                                                                                      keep a square of cardboard in a ziplock bag

                                                                                                                                                                        If you need to pee or smoke at a bar

                                                                                                                                                                          drill holes in the bottom of your garbage

                                                                                                                                                                            use an accented letter as your passcode

                                                                                                                                                                              use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                                do something unusual when locking the door

                                                                                                                                                                                  when heating leftovers space out a circle in the middle

                                                                                                                                                                                    dont burn yourself in those hard to reach candles

                                                                                                                                                                                      put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                        75 use a piece of paper to organize

                                                                                                                                                                                          use half a pool noodle

                                                                                                                                                                                            pencil case to store cables

                                                                                                                                                                                              78 clothespin to hold nail

                                                                                                                                                                                                79 make blts

                                                                                                                                                                                                  80 take a picture of your fridge

                                                                                                                                                                                                    81 fill plastic water bottles

                                                                                                                                                                                                      82 right ways to eat chips

                                                                                                                                                                                                        99 if your plug keeps failing

                                                                                                                                                                                                          100 put the banana on the wire

                                                                                                                                                                                                            88 before you throw away a post it

                                                                                                                                                                                                              Source: Reddit LifeProTips

                                                                                                                                                                                                              There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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