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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.

      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.

      More by this author

      Anum Yoon

      Writer & Journalist

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      Last Updated on January 17, 2019

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

      In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

      Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

      Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

      Why Is It Hard to Live A Peaceful And Happy Life?

      Our Habitat Has Become Too Technological

      The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

      There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

      How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

      According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

      Too Many People Don’t Want to Unplug

      Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

      The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

      Listen carefully:

      We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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      The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

      Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

      8 Mindfulness Exercises to Start Practicing

      There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

      Are you ready for it? Let’s go!

      1. Pray Daily

      You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

      When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

      Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

      Pray. You won’t regret it.[5]

      2. Pay Attention to Your Inner Thoughts

      A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

      By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

      Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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      If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

      This article can guide you to beat negative thoughts:

      How to Stop Automatic Negative Thoughts When You’re Overwhelmed

      3. Smile Often

      Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

      Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

      Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

      The moment that you smile unconsciously, you then know that you are truly happy.

      4. Organize Your Working Desk

      A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

      When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

      Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

      Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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      5. Celebrate Your Friend’s Victories

      I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

      Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

      What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

      6. Listen to Your Spouse/Partner

      God put someone in your life for a reason. You might as well listen to him or her.

      I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

      I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

      7. Give Yourself a Break from Technology

      You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

      How do you do that? This is my formula:

      First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

      If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

      If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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      If you score more than 35, you need to take action immediately.

      Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

      8. Go Exercise

      Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

      The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

      You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

      12 Benefits of Regular Exercise You Should Know

      The Bottom Line

      It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

      It is possible to live a happy and peaceful life. It only depends on you.

      Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

      More Resources About Mindfulness

      Featured photo credit: Lesly Juarez via unsplash.com

      Reference

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