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Mila
Dołączył: 31 Gru 2020 Posty: 38
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Wysłany: Pią Sie 13, 2021 7:00 am Temat postu: cholesterol lowering diet what to eat |
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Eating habits play a huge role in our body's cholesterol levels. Small behavior modifications, regular exercise. Including choosing a life that is sure to have a positive effect on health. Only then can you improve your cholesterol levels. And make the heart healthier and this is a cholesterol-lowering diet. That you should choose to eat regularly for better health. Let's look at the food together.
cholesterol lowering diet
oatmeal
One of the easiest ways to maintain healthy cholesterol levels. Well, eating just one bowl of oatmeal or oat cereal a day can help your cholesterol levels. This is because oats contain about 2 grams of soluble fiber per cup of oats. If you want more fiber in this meal. You can add strawberries Or cut a banana into small pieces in a bowl of oatmeal, just like this meal, you get enough fiber. which on average People should be getting 5-10 grams of soluble fiber per day.
bean
Nuts are an important source of soluble fiber. More importantly, eating beans can also help you feel full for longer because the digestive system takes longer to digest them. compared to other foods Which is why people who want to lose weight. Or in the process of losing weight, choose to eat legumes. Another advantage of beans is that they are versatile. Legumes such as green beans, lentils, lentils, black beans, red beans, soybeans. There are also bean dishes such as tofu, soybean juice, both of which have been proven Help reduce bad fat effectively. In addition, there is also research showing that Consuming 25 grams of soy protein a day can help lower bad cholesterol (LDL) levels by 5-6 percent.
high fat fish
Fatty fish such as salmon, mackerel, and fish are rich in omega-3 fatty acids, which omega-3 contributes to heart health. By making the level of good cholesterol (HDL) increase at the same time. It also reduces inflammation and reduces the risk of stroke. In a large study in older adults who ate tuna, baked or grilled fish at least once a week. The risk of stroke is reduced by 27 percent and should choose to cook with steaming, boiling or stewing, it will be more beneficial for health. But if the food is cooked by frying May increase your risk of heart disease and stroke
avocado
Avocado is another fruit that is very popular because it is rich in nutrients. and contains monounsaturated fatty acids (Monounsaturated Fatty Acid, or MUFA). Recently, research has shown that Daily consumption of avocados is combined with a healthy diet. May help improve bad cholesterol levels in overweight people or is obese To get the most from avocado consumption Avocados can be added to dishes such as salads, sandwiches, or eaten plain.
nuts
Walnuts, almonds, and other nuts are your best friend for health. Walnuts are rich in monounsaturated and polyunsaturated fatty acids. Which is beneficial to the health of blood vessels. Almonds, hazelnuts, peanuts, pecans, pistachios. It is a nut that has great health benefits. Eating just a handful of these nuts (about 42.5 grams) can help reduce your risk of heart disease. Tired of eating only beans? You can try using nuts as part of your diet, such as adding them to salads and eating them with yogurt. Bean slices are eaten with bread. However, not all nuts will benefit you. A manufacturing process where salt or sugar is added to nuts. May cause unhealthy effects, so when buying beans, make sure that You've read food labels well. This is to avoid adding too much salt or sugar to your diet. Nuts are also high in calories. that means It can cause you to gain weight if you eat too much, so don't eat more than a handful of nuts a day, as this will do more harm than good.
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PierceWelsh
Dołączył: 03 Gru 2021 Posty: 53
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Wysłany: Pią Gru 03, 2021 1:33 pm Temat postu: |
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