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Good
nutrition
and
exercise,
cholesterol,
Apples,
flavonoids,
anti-oxidan,
bloodstream,
beans,
legumes,
soluble
fiber,
vegetable
protein,
brown
rice,
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Good nutrition and
exercise
is key to lowering your
cholesterol. Below is a list of the top 10 foods to help you
lower your cholesterol.
1. Apples.
Apple pectin is a soluble fiber
that helps draw cholesterol out of the system. The flavonoids (Quercetin)
in apples act as a powerful anti-oxidant that seems to
short-circuit the process that leads "bad" LDL cholesterol to
accumulate in the bloodstream.
2. Beans.
Beans and legumes are an excellent source of
soluble fiber and high in vegetable protein. By
properly combing beans with brown rice, seeds,
corn, wheat or rice you can create a complete
protein. Properly combined beans become an
excellent substitute for red meat protein that
is high in saturated “bad” fat.
3. Brown Rice.
The oil in whole
brown rice, not its fiber, lowers cholesterol.
Brown rice can be combined with beans to form an
inexpensive complete protein low in saturated
“bad” fat.
A study
published in November 2003 of the America
Journal of Clinic Nutrition cites the importance
of having a diet rich in whole grains vs.
refined grains as a means to help maintain a
normal body weight.
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4. Cinnamon.
A study published in the journal Diabetes Care
found that half a teaspoon of cinnamon a day
significantly reduces blood sugar levels in
people with type 2 Diabetes. It also reduces
triglyceride, LDL “bad” cholesterol, and total
cholesterol levels among this group.
5. Garlic.
Garlic is helpful in preventing and reversing
heart and cardiovascular disease by lowering
total cholesterol, LDL “bad” cholesterol and
triglycerides while raising HDL “good”
cholesterol.
6. Grapes.
Flavonoids in grapes protect LDL “bad”
cholesterol from free radical damage and reduce
platelet clumping.
7. Oats.
Oats when eaten regularly lowers total
cholesterol levels by 25% or more within a very
short time period (usually one to three months).
8. Salmon.
The major health promoting components in salmon
include: Omega 3, EPA/DHA, protein, and
antioxidants. All of these components have a
favorable effect cardiovascular health and lipid
profiles. The American Heart Association
recommends that people include at least two
servings of fish per week, particularly fatty
fish (such as salmon, tuna, mackerel, sardines,
anchovies, and herring), in their diets.
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9. Soy Products.
The top health promoting components in soybeans
are isoflavones and soluble fiber. Isoflavones
act like human hormone that can lower LDL “bad”
cholesterol and raise HDL “good” cholesterol.
All soy products (soybeans, soy nuts, tofu,
tempeh, soy milk, etc.) are complete proteins.
10. Walnuts.
The monounsaturated “good” fats in walnuts have
a favorable effect on high cholesterol levels
and other cardiovascular risk factors. The Food
and Drug Administration recently cleared a
health claim stating "eating 1.5 ounces per day
of walnuts as part of a diet low in saturated
fat and cholesterol may reduce the risk of heart
disease".
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Linda Lovejoy is the creator of
http://www.Lower-Cholesterol-Today.com.
This site provides information
on how to lower cholesterol that
is backed by scientific research
along with heart healthy recipes
utilizing foods that lower
cholesterol.
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Good
nutrition
and
exercise,
cholesterol,
Apples,
flavonoids,
anti-oxidan,
bloodstream,
beans,
legumes,
soluble
fiber,
vegetable
protein,
brown
rice,
seeds,
corn,
wheat,
rice,
protein,
red
meat
protein,
saturated
“bad”
fat,
oil,
whole
brown
rice,
fiber,
lowers
cholesterol,
cinnamon,
reduces
blood
sugar |
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fitnessbringshealth.com |
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