How to Reduce Cholesterol in your food?

Parasakthi

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#1
Oats



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Oatmeal and oat bran are rich in soluble fiber, a type of fiber which lowers the bad or LDL cholesterol without lowering the good HDL cholesterol. Thus, food products containing oat bran and rolled oats, such as oatmeal, and whole oat flour should be included in your diet. One bowl of oatmeal contains about 3 grams of soluble fiber. Include other soluble-fiber-rich foods such as apples, kidney beans, pears and barley.
 

Parasakthi

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#2
Fish


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Fish is a good source of protein and omega 3 fatty acids - which has been shown to lower LDL cholesterol and raise HDL cholesterol. It is recommended that you eat at least 2 servings of fish a week, particularly fatty fish such as mackerel, salmon, sardines, trout and herring.
 

Parasakthi

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#3
Nuts

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Nuts are rich in fiber, antioxidants such as Vitamin E and selenium. These tasty snacks are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, which have all been shown to lower the bad LDL cholesterol. Nuts like almonds, peanuts, some pine nuts, pistachios and walnuts are recommended. Limit your intake to 15 to 20 grams a day,
 

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#4
Olive Oil


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Try to replace the unhealthy fats with healthier monounsaturated fats, as found in extra virgin olive oil, as well as canola oil, avocados, peanuts and tree nuts. Doing so can help lower your LDL and raise your HDL levels. But even "good" fats should be eaten in moderation because all types of fat contain more than twice the calories of proteins or carbohydrates. The doctors recommend choosing fats and oils that contain less than 2 grams of saturated fat per tablespoon.
 

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