Citrusy Green Apple Smoothie
Apples can be good for your heart and for lowering cholesterol. They contain compounds that help breakdown LDL, the bad cholesterol. Add greens to get a rush of potassium as well. This cholesterol-reducing smoothie is not only good news for your heart but for your overall health too.
What Youll Need
- ½ lemon or 1 lime
- 1 handful of your favorite greens
How To Prepare
Take all the ingredients and blend them together. Greens and lemon zest are best when served fresh, so drink this one right away.
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Whole Grain Toast With Almond Butter And Sliced Strawberries
Upgrade your love for the classic PB& J with a more cholesterol-friendly version. Whole grain toast is high in fiber to lower your total cholesterol level. Eating nuts like almonds has been proven to lower LDL cholesterol. Instead of sugary jam, add fresh strawberries for a satisfying snack with about 218 calories per slice. If you werent sure, this is the difference between whole wheat and whole grain bread.
Can Smoothies Help Lower Cholesterol
Yes! And thats the whole reason we wrote this article for you. Smoothies are kind of our thing, after all. And its not just because were so hip and awesome smoothies are a great way to get fiber, healthy fats, vitamins, important nutrients, and lower your cholesterol at the same time. Plus, they taste amazing.
Here are our best and most delicious smoothies for lowering cholesterol.
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Brown Rice With Vegetables
We continue with the proposals loaded with fiber to promote fat elimination from the body. Among the five recipes to reduce triglycerides, brown rice with vegetables is positioned as one of the best because, besides offering the fiber content of rice and vegetables, it is a light dish with few calories that is very satiating.
The ingredients are:
- Half a large broccoli or a small one.
- Salt and pepper.
Start by washing all the vegetables, peel and dice the carrot, wash the broccoli, remove the stem and separate into small portions, peel and cut the onion and garlic into small cubes, and reserve. In a frying pan or in the same pot in which you will prepare the rice, add a splash of oil and bring to medium heat once hot, add the onion, garlic, carrots, and broccoli and let them fry for a while. 10 minutes. Wash the spinach, chop, and reserve.
Once the vegetables are fried, add the spinach, stir and add the cup of rice. Stir again until all the ingredients are well combined, add the broth or water, and then add salt and pepper to taste. Lower the heat and cook for 20 to 25 minutes, dont forget that brown rice takes longer to be cooked.
You can add all the vegetables you like to this recipe to enjoy a delicious dish.
Barley And Oat Pancakes
While some of the recipes above help curb your hunger and savory cravings, this one is a filling and healthy breakfast! Instead of the usual flour, youll substitute it with barley flour thats definitely a healthier option. Not only does this pancake make a filling breakfast but it is also low in cholesterol. In our opinion, barley flour is a good addition to have in your pantry.
Barley contains fiber thats found in fruits, vegetables, and oats. And as it turns out, this recipe contains oats too. Hand in hand, theyll help lower your cholesterol.
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Edamame & Chilli Dip With Crudits
Party food doesn’t have to be fattening. Dip in to this fresh, healthy snack as many times as you like
This summery recipe has the ideal combination of slow-releasing carbs, lean protein and heart-friendly fats
Use quinoa instead of couscous to make a delicious gluten-free salad
Apple Slices And Peanut Butter
A sliced apple with peanut butter as a dip or spread makes a fast, easy snack that may keep a persons cholesterol levels within the required range. To make this snack, a person needs:
- a medium sized apple of their preferred variety
- 2 tablespoons of natural peanut butter
For this recipe, it is important to use a natural peanut butter, as these typically have less or no added sugar. Many brands of peanut butter contain added sugar, making them a less suitable choice for someone looking to manage their weight and cholesterol.
To make apples and peanut butter, a person should:
The apple
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Why Low Cholesterol Diet
Why a low cholesterol diet? What does my diet have to do with my LDL cholesterol levels anyway? Some may not know it, but high cholesterol and heart disease are actually linked.
Cholesterol in itself isnt bad. In fact, there are certain foods that naturally contain it, from egg yolk to cheese and even sardines. However, there are different kinds of cholesterol that are actually bad for your health. Some foods contain this bad cholesterol, and so eating this specific kind of high cholesterol diet can negatively affect ones health.
But first, what is cholesterol anyway? And how does ones diet affect its levels in your body?
Smoothie Recipes To Lower Cholesterol
Knowing about cholesterol is important for your overall health and wellbeing. Common knowledge states that high cholesterol is bad, but what exactly does that mean? It gets even more confusing when you realize there is both bad and good cholesterol. As youve probably guessed, there are a lot of questions associated with cholesterol, so lets walk through some of those topics before we discuss our delicious smoothie recipes to lower cholesterol.
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How To Lower Cholesterol And Triglycerides
Triglycerides are a type of lipid, or fat, your body produces to store extra calories and provide energy. Cholesterol is another lipid that circulates in your blood. Your body uses cholesterol to build cells and produce hormones.
Both triglycerides and cholesterol are essential for your health but having levels that are too high puts your health at risk. Living a healthy lifestyle helps to keep your cholesterol and triglyceride levels within a normal range.
This article covers how triglycerides and cholesterol affect your health and how you can lower them naturally.
Luis Alvarez / Getty Images
Which Foods To Avoid
Avoid alcohol, added sugars, refined carbohydrates and saturated fat. Alcohol is known to increase triglyceride levels which can lead to cardiovascular disease . Added sugars are also high in calories and cause insulin resistance, increasing the risk of cardiovascular disease . Refined carbs and saturated fats both contribute to higher blood triglyceride levels which over time will contribute to plaque buildup in the circulatory system and heart disease.
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Lowering Triglycerides Dessert Options
5. Low Sugar Dessert: Considering the importance that sugars play in spiking triglyceride levels, dessert can seem like a thing of the past for those with elevated levels of the blood fats. In fact, many people with high triglycerides stick to a hypoglycemic diet, where carbohydrates are measured and very limited. However, there are some great dessert options that wont throw a low glycemic diet out of whack and still allow people with elevated three molecule lipid levels to enjoy a sweet treat following a good meal. Low triglycerides recipes for dessert options may be limited, but their taste potential certainly isnt.
Fruit Kabobs are one dessert option for people with high triglycerides. Not all fruit is ideal for people on this type of diet, so low fructose options are best. Choices like cantaloupe and strawberries are great options and work well on a stick to provide a treat as pleasing to look at as it is to eat. Consider low fat yogurt for dipping or a low fat whipped cream.
Parfaits can provide a more decadent treat with creative substitutions serving in place of triglycerides enemies like pound cake and whipped cream. Greek yogurt spiked with honey and cinnamon can be used in place of the creamy filling and handfuls of homemade oatmeal granola can be incorporated for delicious crunch. Layering the parfait with berries and topping with yogurt can finish off the sweet treat.
References:
How To Lower Cholesterol And Triglyceride
Modern peoples diets are often eaten outside, and the relative taste is heavy and greasy. In addition, most people often lack exercise and poor living habitsetc., which leads to a lack of good metabolic pathways for body lipids.
Do you know how to lower cholesterol and triglyceride?
Today, let me spend 5 minutes to share with you about the difference in hyperlipidemia, high cholesterol, abnormal triglyceride, symptoms, treatment, diet, health food/health food.
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Apple Slices With Walnuts
For those times when you dont have time to whip up a homemade snack, keep it quick and simple with the basics. An apple with a handful of walnuts has about 267 calories and is rich in soluble fiber for a cholesterol-busting treat. The fiber and healthy fats will also keep you full until dinner. Youll also want to try these heart-healthy snacks.
Cholesterol And Triglycerides 101
Cholesterol is a type of fat that your body needs to function. When you consume more cholesterol than your body needs, it can build up, which raises your risk of heart disease. Foods that contain saturated fats, including many desserts, can also increase your cholesterol level. Triglycerides are the form that fat takes when it’s floating around in your body, and elevated triglycerides can raise your risk of heart disease as well, according to the American Heart Association. Too much sugar and too many refined carbs can also increase your triglyceride levels because an excess of these foods turn into triglycerides and take up residence in your fat cells.
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Be Careful With Pancake Toppings
Table sugar is not the only kind of sugar you need to be wary of when you have high triglycerides. Honey and maple syrup can increase your triglyceride levels, too. One tablespoon of honey has 64 calories and approximately 17 grams of sugar. One tablespoon of maple syrup contains 50 calories and approximately 13 grams of sugar. If you want to indulge in these sweeteners, use less of them or look for low-calorie or sugar-free maple syrup. Sugar comes in many forms. Read the labels and watch for brown sugar, corn syrup, corn sweetener, fruit juice concentrate, fructose sweetener, glucose, invert sugar, high-fructose corn syrup, maltose, lactose, malt syrup, molasses, sucrose, turbinado sugar, and trehalose. They are also bad for your blood sugar.
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Cholesterol Medication: Types Benefits And Side Effects
Elevated cholesterol levels affect millions of adults across the United States and Europe. While you may not feel any health effects of high cholesterol at first, over time it can lead to a host of health problems, especially heart disease. Fortunately, this condition is easily managed with diet, lifestyle changes, and medication. Your healthcare provider can help you decide which of the many types of cholesterol medications is right for you.
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What Is A Healthy Cholesterol Level
According to the NHLBI, your risk for heart disease and other health problems, such as diabetes, increases if you have an HDL cholesterol level of 40 milligrams per deciliter or less for men and 50 mg/dL or less for women. The institute recommends that total daily cholesterol intake be less than 200 mg/dL, and that LDL cholesterol be less than 100 mg/dL.
Strawberry & Acai Smoothie
Chia seeds are rich in healthy fats and can be great for heart health. Acai berries are also super high in antioxidants. The duo may help reduce cholesterol and can help against a number of heart diseases. This cholesterol-fighting smoothie may help you cut down the bad cholesterol and increase good cholesterol through the magic of good nutrition.
What Youll Need
How To Prepare
Place banana and ice cubes at the bottom of your blender jar. Blend until crushed. Add the other ingredients and continue blending until smooth. This can be kept in a thermos and enjoyed all day.
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Breakfasts That Protect Your Heart
Start the day off with healthy decisions. Choose one of these delicious breakfasts.
Cereal & Berry Bowl
1 cup 1% or skim milk
1/2 cup oatmeal with 1-2 Tbsp of chopped walnuts
Or 1 serving of cold cereal, with 5 or more grams of fiber and 8 or less grams of sugar
1 cup raspberries, strawberries, or blueberries on top
Egg Sandwich
1 whole egg, 2 egg whites, or 1/4 cup egg substitutes
1 cup or more of diced tomatoes, spinach leaves, minced onion, and mushrooms
1 tsp trans-fat-free margarine or a small amount of olive oil
2 slices whole wheat toast
1 orange in sections or 1/4 cantaloupe on the side
Yogurt Parfait
1 cup low-fat or nonfat yogurt
1 cup high-fiber cereal
1 sliced banana, 1 cup mango, or 1 peach
A small handful of almonds on top
Salmon Bagel
1 oz sliced smoked salmon
1 Tbsp low-fat or nonfat cream cheese
Capers or fresh dill
1 cup melon cubes with any type of berry on the side
How To Reduce Triglycerides: Exercise Exercise Exercise
If youre carrying around a little extra weight, get moving! To get in shape and lower your triglycerides at the same time, start a regular workout routine.
The goal should be 30 minutes of exercise, five days a week. When you exercise, be sure to break a sweat and get your heart pumping. With this routine you can cut your triglycerides by 20% to 30%.
New to exercise? Wondering where to start?
- Sign up for a dance class.
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Cook Fresh Vegetables The Heart
Try cooking vegetables in a tiny bit of vegetable oil and add a little water during cooking, if needed. Just one or two teaspoons of oil is enough for a package of plain frozen vegetables that serves four. Place the vegetables in a skillet with a tight cover and cook them over very low heat until done.
Add herbs and spices to make vegetables even tastier. For example, these combinations add subtle and surprising flavors:
- Rosemary with peas, cauliflower and squash
- Oregano with zucchini
- Basil with tomatoes
Start with a small quantity of herbs and spices , then let your familys feedback be your guide. Chopped parsley and chives, sprinkled on just before serving, can also enhance the flavor of many vegetables.
Why Is High Cholesterol Bad For Your Health
Having high VLDL and LDL cholesterol levels in your body can form plaque, which sticks to the walls of your arteries. This can build up and make them narrow or even blocked, preventing the blood from flowing to your heart. This may lead to you developing heart diseases, heart attacks, and even stroke.
While food like egg yolk and cheese contain cholesterol, it isnt usually the bad kind. Its the fried foods, fast foods, processed meats, and certain desserts that are actually high cholesterol foods.
How much cholesterol per day should you consume, then? Research shows that healthy people should only be consuming 300 milligrams of cholesterol per day. Those with already high cholesterol levels and diabetes should only have 200 milligrams daily. For reference, a single egg yolk already has 186 milligrams of cholesterol.
So if youre wondering about how to reduce cholesterol levels in your body, then look no more. Well show you how to lower bad cholesterol levels with the help of our low cholesterol food list!
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How Do Foods Affect Triglyceride Levels
Eating foods high in simple sugars significantly contributes to high triglyceride levels. Follow these guidelines to limit simple sugars in your diet:
- Substitute beverages like colas, fruit drinks, iced tea, lemonade, Hi-C and Kool-Aid with artificially sweetened beverages labeled sugar-free or diet.
- Limit hard candies, chocolates, candy bars, and gummy bears.
- Avoid adding table sugar and brown sugar to cereal, drinks or foods. Instead, use an artificial or herbal sweetener or nothing at all!
- Choose sugar-free gum or mints instead of the regular versions.
- Try light or low-sugar syrups on pancakes and waffles.
- Spread breads and crackers with no-sugar-added jelly or preserves.
- Snack on whole fruit instead of fruit roll-ups and other fruit-flavored treats.
- When selecting cereals, choose those with no more than 8 grams of sugar per serving.
- Try sugar-free gelatin, popsicles, yogurts, and puddings instead of the regular versions.
- Be aware that desserts labeled fat-free usually contain more sugar than the full-fat varieties and the same number of calories.
- Cut back on or avoid eating sweets and dessert foods, including cookies, cakes, pastries, pies, ice cream, frozen yogurt, sherbet, gelato, and flavored ices. All of these foods contain high levels of sugar.
- Read the ingredients list on food labels, and limit foods that list any of the following words in the first few ingredients:
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Do Eggs Raise Triglycerides
While its true that limiting foods that contain saturated fat is recommended when managing triglyceride levels, eggs in moderation may be an acceptable addition. An egg contains 1.6 grams of saturated fat, according to the USDA. However, data suggest that egg consumption does not appear to raise triglyceride levels.
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