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Natural Foods Fighting Cholesterol

If you have a liver then you produce cholesterol. We also tend to eat or even overeat on foods with additional cholesterol in them. This post is about some effective ways of lowering cholesterol by including some of the foods in your everyday diet. Don’t forget about other important elements like exercising regularly. But for now let’s look what foods do have a positive influence on the cholesterol level in your body. Below you will also finds example of meal recipes with the cholesterol fighting ingredients. Let’s get to it!

Oats, Rolled Oats, Steel-Cut Oats, Real, Unprocessed Natural Oats

One of the easiest way to start reducing your cholesterol is to have oatmeal. It provides at least 1-2 grams of soluble fiber. Add some fruits like banana, strawberries or plumbs to fortify this super meal with even more fiber.

CHIA SEEDS ROLLED OATS-2

Checkout WorkWeekFoodie Oats Recipes Here.

Beans, Black beans, Pinto beans, Large beans. All beans.

Beans are not only filling and tasty but are especially rich in soluble fiber. It also takes a while for the body to digest them. This means you will feel full for longer after a meal and your body actually burns calories to digest them.

BRETON BEANS TOMATO STEW_hero_2

This is a perfect reason beans are a useful food for foodies trying to lose some weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food. And as all foodies know to eat consistently well one needs to focus not only of healthy foods but most importantly on healthy variety of foods. Because the variety guarantees that you won’t quickly get bored with your meals and keep on eating healthy meals long term. And long term, consistent healthy choices translate into better body and better you.

Checkout WorkWeekFoodie Beans Recipes Here.

Nuts, Cashew nuts, Wallnuts, All nuts

NUTS AND VEGGIES SNACK_HERO

A lot of studies proved that eating almonds, walnuts, peanuts, and other nuts is good for your heart. Eating 20-40 grams of nuts a day can slightly lower LDL. Nuts have additional nutrients that protect the heart in other ways. But beware that nuts are calorie-dense food so do not get overboard with the quantities. My way of dealing with this is adding a few nuts to my oat meal and never snacking on nuts. Why? Because whenever I snack on nuts I always go nuts and overeat it.

Avocados

AVOCADO NUTS DIPS 5

Avocados are a potent source of nutrients as well as monounsaturated fatty acids (MUFAs). According to a recent study, adding an avocado a day to a heart-healthy diet can help improve LDL levels in people who are overweight or obese.

The problem is that people tend to eat avocados in the form of guacamole on high-fat corn tortilla chips. And these babies contain all the bad stuff. My favorite way of eating avocados  is  to add them in slices to salads and sandwiches/wraps or just eating them as a side dish. I love home-made guacamole which I like to have with raw cut vegetables, such as cucumber or carrot slices.

Fatty fish

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Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. Check out some of the recipes on WorkWeekFoodie that include fish. You will find a nice variety of Fish Recipes Here.

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