12 Foods that Will Lower Your Cholesterol

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Medication isn’t the only way to fight cholesterol. You can help control your levels by eating foods that are linked to decreasing cholesterol. Medical News Today lists the following scales as an indicator of high cholesterol levels. If you’re above 200 mg/dl, you should consider changing your eating habits.

Total Cholesterol: Milligrams/Deciliter (mg/dL)

• Less than 200 mg/dL – Desirable
• 200 to 239 mg/dL – Borderline High
• 240 mg/dL and Above – High

Medical News Today also lists the following scale as an indicator of high LDL (low density lipoprotein) cholesterol, which is often referred to as the “bad” type of cholesterol. It’s important to keep these levels low as well.

LDL Cholesterol Millimoles/Liter (mmol/liter)

• Less than 5 mmol/liter – Optimum
• 5 to 6.4 mmol/liter – Mildly High
• 6.5 to 7.8 mmol/liter – Moderately High
• 7.9 mmol/liter and Above – Very High

You can keep both of these numbers at a good level with a low cholesterol diet and LDL reduction. Here are a few foods that can help get the job done.

Spinach

Sautéed and raw are the most common ways to eat and prepare spinach. Saute and eat it as a side to a protein like salmon or chicken. Then anytime you can, substitute lettuce, which has few nutritional values, for spinach. And if raw or sautéed spinach isn’t your thing, blend it into a fruit smoothie in small quantities.

Oats

Check the labels of your favorite cereals and select the one with the highest amount of natural oats. Or go big with a bowl of straight oatmeal in the morning. You can also make oats a side item by tossing them in a cup of yogurt or a smoothie or make them the main ingredient in oatmeal cookies and snackbars.

Red Wine

Red wine is good for fighting cholesterol but it must be done in moderate. One glass a day is recommended for woman, and two for men. When sitting down for dinner and a drink, select a glass of red over a white wine, a beer, or a cocktail.

Lentils

If you want to sneak some lentils into your diet, find soup and casserole recipes that incorporate them. Or mix them with rice and stuff them into vegetables like peppers. Or you can simply add them to a salad or bake them into a loaf of bread.

Tea

Oolong tea is said to fight against cholesterol as well as obesity, diabetes, and eczema. It can also boost the immune system giving it an added bonus.

Chocolate

Dark chocolate is the best type of chocolate if you’re looking for health benefits. To get the health benefits of eating chocolate, you can’t overdo it. Eat a piece of chocolate a day, not an entire candy bar.

Avocado

Avocados can be crushed into guacamole and added to pretty much any food. Avocados also make great replacements for mayo on sandwiches and in egg salads. They’re tasty in salads or sushi and dishes both hot and cold, making the avocado recipes almost endless.

Garlic

Garlic is a seasoning that can make your food full of flavor and cholesterol levels better. Try garlic roasting your proteins or mixing garlic to make a spread for bread and pita chips. Or chop up garlic and add it on top of side dishes or in soups.

Salmon

Salmon can be paired with a few other items on this list to make a full meal (with sautéed spinach, in a salad with avocado, served over lentils). Bake the salmon over a cedar plank to get the best flavor out of this healthy, fatty fish.

Fruits

Certain fruits can also help lower cholesterol levels. Look for citrus fruits, grapefruits and oranges, as well as grapes, strawberries, and apples when finding healthy choices.

Edamame

Edamame, or fresh green soybeans are a great steamed snack. Or they can be added to side dishes, salads, stews, and stir-frys.

Nuts

Snack healthy; put away the chips and reach for walnuts, cashews, and almonds instead. These mixed nuts fight cholesterol and are a good source of vitamin E, magnesium, and phytochemicals that are linked to a healthy heart.

What Not To Eat

These 12 foods are easy to prepare and mix into your regular eating habits. Make sure to select those healthy items instead of foods that raise your cholesterol:

• Egg Yolks
• Butter
• Shrimp
• Cheese
• Fast Foods
• Processed Meats

So if your cholesterol levels are getting a bit too high, considering changing your diet and incorporating these 12 foods that lower cholesterol.

Author Bio: Samantha Ducati is a loving wife and a mother of 2. She loves reading and writing so much that during her free time she writes about anything and believes that a pen is mightier than a sword.

  

People eat more when they’re together

woman having upscale lunch

Married people are more prone to obesity. That’s one of the negative health realities of marriage, though there are positives as well. In trying to understand why this is so, here’s an interesting nugget from a recent article.

People eat more when they’re together. A 1992 study that asked participants to record their food consumption for a week found that eating with one companion increased meal size by 41 percent compared with eating alone, while breaking bread with six or more people increased an individual’s caloric intake by a whopping 76 percent. Other studies have found somewhat more modest increases, but the effect is remarkably consistent.

Why do we eat more when we eat with others? It may be a result of social norms. Communal meals tend to last longer than eating solo, and people who sit in front of food can’t resist eating it. Another possible explanation is our habit of mimicking our dining companions: When they take a bite, we take a bite. More people means more cues to eat. The habit may, alternatively, lie deep in evolutionary history. Chimpanzees and marmosets spontaneously share food, probably to help form social bonds. From the innocent, altruistic act grew a regrettable human custom. Perhaps you feed (and feed, and feed) your spouse to strengthen your marital bond, even if you’re ultimately shortening its duration.

Think about your own eating habits. You might be able to make a real difference in your food consumption and overall health just by being more conscious of who you eat with and how often you do that. Finding more opportunities to eat alone can potentially have significant results!

  

Difference between the DASH and Paleo Diet

fruit and vegetables

Knowing that the diet industry is a billion dollar business, it is hard to sometimes trust which diet plan is the best one to take on. Every diet plan out there says it is the best one. But how can that be true. As we all know, it is impossible for them all to be the best, plus, each person is a unique human being with their own needs and inspiration.

There are two diets out there, though, that have done plenty of good for many people wishing to lose weight: the DASH Diet and the Paleo Diet. These two diets have things in common and aspects that differ. Keep reading to learn more.

The Paleo Diet

Developed on the belief that we should be eating like they did in the Caveman Era, the Paleo Diet (also known as the Paleolithic Diet) is all about consuming that which Mother Nature gave us directly. For example, if the cavemen back in the day could have fished it, foraged it, or hunted it, chances are you are allowed to eat it on the Paleo Diet. Foods such as fish and grass-fed beef as well as gatherable foods like vegetables, nuts, roots and fruit are allowed. What’s not allowed? Pretty much anything that is of today’s way of eating is off the list. Things like whole grains, beans, dairy, salt, oils and refined sugars are a definite no-no.

Why is it believed that this is a good way to fight the bulge and obesity-related diseases? Experts have come to understand that the processing of our food in our agricultural society is not good for the body. In fact, some believe that we as humans were never meant to consume things like bread, donuts, or cake. A possible concern of the Paleo Diet is the overeating of lean meat which could be an issue for people that have heart problems.

The Dietary Approach to Stop Hypertension (DASH) Diet

This diet is considered by the U.S. News and World Report to be the Best Diet of 2012. That is pretty amazing considering all of the diets out there, so there must be something impressive with this way of losing weight and getting healthier.

Considered to be the diet of choice for the National Heart, Lung and Blood Institute as well as the Mayo Clinic and the American Heart Association, the DASH Diet has experts on its side. One of the main reasons this might be the case is because the DASH Diet is not really a diet…it is a change in life for the better. Created to assist people with increasing their cardiovascular health, the diet doesn’t stop you from living. Instead, it has minimal restrictions and is basic to do, helping people integrate it into their life with ease.

The main diet consists of eating plenty of vegetables and fruit along with low or nonfat dairy, whole grains, nuts, beans, lean poultry, meat and fish as well as whole grains. What to stay away from consists of red meat, refined sugar drinks and salt.

Bio

Kishana Sainte writes on fitness, health & lifestyle, as well as diet and weight loss articles on behalf of MyDocHub.com, a trusted online doctor reviews and medical information website.

  

Workout programs and losing weight

women in workout class

There are many good reasons to add workout programs to your daily routine. The best reason involves improving your health of course, and that should always be the top priority when trying to craft a workout program that’s best for you. Other reasons usually have to do with appearance and losing weight. For many of us, that’s usually the biggest motivator, unless of course we’re dealing with a health crisis like high blood pressure that forces us to become focused on our health.

As you consider different workout options, you need to be honest with yourself about what exactly you want to achieve, and that will help you make better decisions.

But, choosing workouts is only part of the process. When considering your health and your weight, your diet can be just as important, if not more important, than your workout routine. The harsh reality is that for many people, exercise will not make them thinner. The fact is that many people end up eating more when they exercise. Perhaps they want to rewards themselves, or maybe the workouts make them hungrier. So while they might be getting healthier, these people who don’t consider diet and start eating more might actually gain weight.

For many of you, hearing this may be frustrating, but you have to understand that there is no “silver bullet” when it comes to weight loss. Drugs are a bad idea, and niche diets just don’t last.

The key is developing a sound plan that includes exercise along with a rational, sustainable diet plan that feeds your hunger but also helps you keep the pounds off.

So, when considering workout options, keep in mind that there’s much more to consider. For example, a daily walking routine, combined with a sensible approach to reducing your sugar intake makes a ton of sense. Also, replace processed foods and white flower bread with more fruits and vegetables and whole grain products is also a great idea. Take a more holistic approach, and you’ll be much more successful in achieving your weight loss goals.

  

How to Get Killer Abs Cooking with Coconut Oil

couple with tight abs

Summer is almost upon us, and if you’re like me, you’re staring at yourself in the mirror asking, “Am I ready?” For a woman wearing a bikini, the abdomen is one of the most important parts of the body. After all, the whole reason you’re reading a two-piece is because you are comfortable showing a little skin.

The difference between a nice, toned set of washboard abs and even a small accumulation of fat can mean the difference between jumping into that beach volleyball game, or maybe the arms of that guy you have been crushing on since last fall.

Fortunately, one of the easiest parts of the body to work out is the abdomen. You can achieve washboard abs in less than a month with a proper workout regimen, and there are tons of effective workouts out there. That said if you want to elevate your approach to a whole new plateau of physical results, you might want to give coconut oil a try.

Why Consume a Fatty Oil to Eliminate Stomach Fat?

It’s simple, actually.

In 2001, Harvard researchers said that diets moderate in (good) fats are actually more effective for weight loss results in the long run than diets that are low in fat.

Coconut oil is one of, if not the best known oil to use when it comes to keeping rolls off your stomach because the degree to which it is comprised of medium (as opposed to long) chain fatty acids. Lauric acid is one of these medium-chain triglyceride acids, and comprises about 50% of coconut oil. Lauric acid absorbs straight into the small intestines, and require less energy and fewer enzymes to metabolize as opposed to long-chained counterparts. To put this into perspective, 98% of all other fats we eat are long-chained, so to find a medium-chain triglyceride is relatively rare.

Lauric acid actually has antiviral properties as well.

Putting the Science to the Test

A study published in the journal Lipids had the following findings: a small group of obese women who consumed two tablespoons of coconut oil a day for 12 weeks saw their waistlines shrink, while women who consumed the same amount of soybean oil experienced no such change.

Comparing Different Types of Cooking Oil

If you are looking for a quality resource when it comes to all the different types of cooking oils out there, I suggest taking a look at the complete comparison chart of all known cooking oils, hosted over at Cooking Rules.

Simon is a writer and content specialist who is addicted to being on the front page of anything. A graduate of Dalhousie University, he specializes in using the em dash too often. Currently, Simon rests his typing hands in Vancouver, Canada. Check out a recent example of his work here.

  

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