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7 Foods That Help Maintain Cholesterol Levels

Unhealthy lifestyle choices is one of the primary reasons behind high cholesterol, according to the Times Now News.

Cholesterol is a wax-like substance produced in the liver and has many important functions. It helps to keep the walls of cells flexible and is needed for the creation of several hormones, the report said.

There are many misconceptions about cholesterol.


For 60 years the U.S. dietary advice has warned against eating cholesterol-rich foods, claiming dietary cholesterol promotes arterial plaque formation that leads to heart disease, even though there is now overwhelming evidence to the contrary.

After decades’ worth of research failed to demonstrate a correlation between dietary cholesterol and heart disease, the 2015-2020 Dietary Guidelines for Americans finally announced, “Cholesterol is not considered a nutrient of concern for overconsumption.” Evidence shows that high LDL and total cholesterol are not an indication of heart disease risk and that statin treatment is of doubtful benefit. Research shows that older people with high LDL do not die prematurely — they actually live the longest, outliving both those with untreated low LDL and those on statin treatment.

Along with regular exercise, there are several foods that can help maintain cholesterol levels, including:


1.Turmeric — Besides the powerful medicinal compound curcumin, turmeric contains high amounts of manganese, iron, fiber, vitamin B6, potassium, vitamin C and magnesium. In addition, the antioxidants in turmeric help destroy harmful free radicals in your body.


2. Garlic — This wonderous bulb increases insulin sensitivity and contributes to a better lipid profile, along with offering a host of other health benefits.


3. Eggs — Yes, eggs! Dense, small-particle LDL cholesterol in your body is a risk factor for heart disease, while large, fluffy LDL particles constitute a lower risk, but here’s the kicker: Eggs convert small LDL particles to large particles.


4. Honey — With a blend of sugar, trace enzymes, minerals, vitamins and amino acids that has antibacterial, anti-fungal and antioxidant properties, honey can help maintain cholesterol levels, if used in moderation. Honey is still glucose and that sugar can raise cholesterol numbers if you eat too much, so only use honey on occasion when you want to sweeten something, rather than regularly. Remember to use raw organic honey or Manuka honey because most honey on the market is highly processed and may even contain additives like corn syrup.


5.Fish with omega-3 fatty acids — Long-chained omega-3 fats — particularly important for your heart health — are found in cold-water fatty fish like wild-caught Alaskan salmon, sardines, anchovies and certain other sea creatures, including krill. Those fats are key structural elements of cells; they’re not just simple fuel. If you don’t have enough, your body’s ability to repair and maintain healthy cell structures is seriously impaired.


6.Vegetables and fruits — The largest volume of your food should be vegetables, preferably organic. Vegetables contain an array of antioxidants and other disease-fighting compounds that are very difficult to get anywhere else. Plant chemicals called phytochemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which your cells reproduce and get rid of old cells.


7.Monosaturated fats — These fats include nuts, avocados and oils such as sesame, olive and sunflower. Research has shown that by eating an avocado every day, you may help lower bad cholesterol. Avocados can help improve lipid profiles and can lower LDL cholesterol twice as effectively as a diet of equal fat ratio without the inclusion of avocado. An excellent source of heart-healthy monounsaturated fat that is easily burned for energy, while being low in fructose, avocados provide close to 20 essential nutrients, including high levels of potassium.



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