8 Foods That Help Lower Cholesterol
Welcome to another day in my life. Today is Friday and we have almost made it through another work week. I hope you have been having a very safe and great week so far. It has been another busy week for Dab the AIDS Bear and me.
When you are living with HIV, you have to pay more attention to things than most people and one of those things is your nutrition and your cholesterol levels. So what should you been eating to help keep your cholesterol levels where they need to be?
People who ate avocados saw a 13 percent drop in their LDL levels after six months. Avocados contain significant amounts of oleic acid, a healthy monounsaturated fat that helps protect good cholesterol and lower bad. Avocados are also rich in fiber and a plant chemical called beta-sitosterol, both of which help keep cholesterol in check.
Tip: Avocados significantly increase absorption of immunity boosting antioxidants found in fruits and vegetables. Add a couple of slices of diced avocado to your next salad.
One reason to love lentils is their cholesterol-busting fiber. The soluble fiber in lentils forms a sticky substance that traps cholesterol and helps move it out of the body. Lentils and their kissing cousins, black-eyed peas and kidney, lima and navy beans, come by their reputation as heart protectors with good reason.
Tip: Lentils sop up flavor like a sponge. Mix cooked lentils with some olive oil, balsamic or red vinegar, crushed garlic and parsley. Let stand for half an hour to meld the flavors, then spread on crackers.
These young green soybeans with a buttery sweet taste are a protein powerhouse, rich in soluble fiber and high in isoflavones, a plant compound that brings down total blood levels of cholesterol. To cook fresh edamame, boil in lightly salted water for 3 to 5 minutes, cool by plunging into ice water, then drain. Many supermarkets sell them frozen.
Tip: To eat, hold the stem end of the pod, put the other end between your lips and squeeze the beans into your mouth. Discard the pod.
About 80 percent of calories in nuts come from fat, but it's healthy unsaturated fat, not the artery-clogging kind. Nuts also are high in plant sterols, substances that block the absorption of cholesterol. Given these advantages, nuts are a natural for a heart-healthy diet. About an ounce and a half to two ounces a day should do it. Walnuts, almonds, hazelnuts, pecans and pistachios all confer benefits. So do peanuts, although they're technically a legume and not a nut.
Tip: Put a bag of unsalted nuts in a convenient spot in the kitchen, so it's easy to grab a handful as you head out the door.
Tomorrow I will blog about four more foods to complete this blog. Hope you have a beary safe and great Friday!
Until we meet again; here's wishing you health, hope, happiness and just enough.
big bear hug,