The 10 Best and Worst Foods For Your Cholesterol

The best and best way to reduce high cholesterol and obesity is to improve your diet significantly. According to Stacey Pence, Ohio State University, Waxner Medical Center, RD, Exercise and Diet are two such special methods without which genetically predictable people can significantly improve their cholesterol level.

The antioxidants in pasta help control inflammation and insulin, which in turn helps reduce levels of harmful LDL cholesterol and triglycerides.
When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they discovered that those who ate whole grains daily weighed 2.5 pounds less than those who ate refined grains.
It's easy to to find whole-grain pasta at virtually any supermarket, meaning there's no reason to bypass the healthier option.

Scrambled Eggs
A study in the Journal of Nutrition found that eating eggs increases good (HDL) cholesterol but not bad (LDL) cholesterol, so eggs actually help your arteries stay clear. In another study, overweight participants ate a 340-calorie breakfast of either two eggs or a single bagel 5 days a week for 8 weeks.
Those who ate eggs (including the yolk) reported higher energy levels and lost 65 percent more weight—with no effect on their total cholesterol levels.

Hamburger (from Grass-Fed Beef)
The perfect heart-healthy diet is balanced in its ratio of omega-3 to omega-6 fatty acids. While conventionally farmed beef is about 1:20 in its ratio of omega-3 to omega-6, grass-fed beef is more like 1:3—close to the ratio found in most fish.
And grass-fed beef has twice the vitamin E and only about 15 percent as much fat as conventionally raised beef.
Grass-fed beef is available through a variety of Internet sources or at most farmers’ markets.

Egg McMuffins
It might not be perfect, but a fast-food breakfast is better than none, and the Egg McMuffin’s nice balance of protein, carbs, and fats with just 450 calories make it one of the best go-to options in fast-food land.
The National Health and Nutrition Examination Survey II revealed that serum cholesterol levels are highest among those who skip breakfast.
According to Harvard researchers, eating breakfast makes for smaller rises in blood sugar levels throughout the day. And regulating blood sugar helps reduce levels of harmful LDL cholesterol and triglycerides.

When researchers at Purdue University had people eat 2 ounces of almonds a day for 23 weeks, they found that not only did they not gain any weight, but they decreased their caloric intake from other unhealthy food sources while improving cardiovascular risk factors like lipid metabolism and cholesterol levels.

Chipotle Grill's Carnitas Bowl
A fast-food pork dish can improve your cholesterol profile? Yes. Chipotle Grill uses naturally farmed pork that’s high in stearic acid—the same kind of heart-healthy fat found in olive oil.

By skipping the carbohydrate-laden wrap and adding black beans, you’ll get a healthy dose of protein and fiber as well.

Soy has antioxidant properties, according to Pence. In fact, she said that one study indicated people who consumed soy protein lowered their cholesterol by six percent.
Good sources of soy include edamame, tempeh, tofu, and soy milk.

 Dark Chocolate
Research shows that dark chocolate offers major health benefits, and it can help improve heart health, lower high blood pressure, reduce LDL (bad) cholesterol, decrease the risk of blood clots, and increase blood flow to the brain.

Kidney Beans
In general, beans are a great food for those who are worried about high cholesterol. Kidney beans are particularly rich in soluble fiber, which can help lower LDL cholesterol. You'll get about three grams of soluble fiber per three-quarter cup of cooked beans, according to Healthline. The Mayo Clinic advises eating about five to 10 grams of of soluble fiber a day to lower LDL cholesterol.

Of course you know that oatmeal is good for you, but do you know what makes this hot cereal such a smart choice? According to Pence, fiber found in oatmeal actual creates a binding effect in your gastrointestinal tract.
"That fiber will help bind to cholesterol that you eat, and you won’t absorb as much of that cholesterol," she explains.

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