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Top Foods That Reduce Your Cholesterol Levels

Concerned about your cholesterol levels? Here is a tip to cheer you up! Scientists say that if you eat one serving of beans, peas, chick peas or lentils per day, you can significantly reduce your bad cholesterol levels. Thus, you can keep cardiovascular diseases at bay.


What are the LDL and HDL cholesterols and triglycerides?

LDL- The low density lipoproteins are the bad cholesterol. It builds up on the walls of your arteries and causes heart diseases.

HDL- it is the good cholesterol. The high density lipoproteins are called good because it takes the bad cholesterol from the blood and protects it against heart diseases.

Triglycerides- They are fats carried in the blood from the food we consume.

What are good fats and bad fats?

The so called good fats are
·      Monounsaturated fats
·      Polyunsaturated fats

The bad ones are
·      Saturated fats
·      Trans fats

Foods that Reduce Cholesterol

·      Oats and high fiber foods
·      Fish and omega 3 fatty acids
·      Walnuts and almonds
·      Olive oil

Harvard scientists recommend these foods to reduce cholesterol
·      Barley and whole grains
·      Beans, eggplant and okra
·      Vegetable oils such as canola, sunflower and safflower
·      Fruits rich in pectin- apples, grapes, strawberries and citrus fruits
·      Soy, fatty fish and fiber supplements
·      Foods fortified with sterols-margarine, granola bars and orange juices. And chocolates too!

A wise tip

Fresh red meat, processed red meat and high fat dairy increase the risk of heart diseases. So do all you can, to cut these or minimize its usage. Try to reduce your fat intake from saturated fats and trans fats. Reduce your weight and do your daily dose of exercise.

Take care,
Swarnam

Photo by Staurt Miles

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