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An Avocado a Day Helps to Keep Heart Disease Away!
Avocados are a miracle fruit: They’re super-high in fat, but the good kind! Loaded with a heart-healthy monounsaturated fat called oleic acid, avocados increase your HDL cholesterol while lowering your LDL and triglycerides. Studies have shown that eating one avocado a day can substantially lower your LDL! Plus, avocados are rich in potassium, fiber, folic acid, and vitamins C, K, and B6.
Not all meat is high in fat and cholesterol! Swap your usual beef for venison or bison, which are comparable to fish in the cholesterol department. Be sure to marinate these leaner meats for optimal tenderness.Lower Your Cholesterol with Cinnamon
To supercharge your already heart-healthy oatmeal breakfast, add a half teaspoon of ground cinnamon. In a 2003 study, cinnamon was shown to lower LDL cholesterol, triglycerides, and blood sugar in participants with Type 2 Diabetes. When eaten as part of your daily diet, fiber-packed oatmeal (not instant) is also known to lower bad cholesterol. Combined, a cinnamon oatmeal breakfast every morning will double your dose of heart health!
Go Nuts for Nuts
No longer considered a salty junk food, nuts have become an important staple in heart-healthy diets thanks to their omega-3 fat content. Almonds and walnuts in particular have demonstrated the best cholesterol-lowering abilities, but pecans, pistachios, and hazelnuts offer great health benefits too. The FDA says an ounce of nuts per day can lower cholesterol and reduce the risk of heart disease. (Just don’t go too nuts with nuts, as they’re still high in calories and fat!)
Booze for Better Cholesterol
Believe it: A moderate amount of alcohol per day will increase your HDL cholesterol (the good kind) and help decrease your risk of heart disease. Any type of booze can do the trick, but red wine is particularly healthful thanks to its antioxidant properties. However, note that “a moderate amount” translates to two drinks for a man and one drink for a woman; consuming more than that could cause negative health consequences.
The Magic of Beans
Make beans an everyday diet staple: They’re packed with soluble fiber, which absorbs cholesterol in the intestines so it doesn’t enter your blood. Navy, pinto, kidney, butter, garbanzo, or lentils—all beans are cholesterol-lowering, protein-rich powerhouses, no matter how you prepare them. One cup per day, whether dried or canned, works wonders for heart health. Try to eat three cups of beans each week.
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