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4. Go Nuts for Nuts

Eaten in moderation, certain nuts, such as walnuts, almonds and peanuts, can help to lower bad cholesterol. Nuts contain healthy fats and antioxidants that can keep your cardiovascular system healthy.

Each week, you should include three to five servings of nuts. One serving of nuts is usually about one-third of a cup. But be sure to keep strict tabs on how much you eat, because nuts are also high in calories. Also, choose unsalted nuts when possible.

5. Beans

All variety of beans, such as kidney, chickpeas (garbanzos), lentils, split peas, black-eyed peas, and white beans, are high in antioxidants and fiber, can help improve your cholesterol profile and are good for heart health.

The Facts About Meat and Cholesterol

Animal fat is a big culprit of elevated cholesterol levels, but not all meat is bad for you. Here are some tips to keep in mind when cooking and eating meats:

• Choose lean cuts of meat with minimal visible fat, and broil rather than fry the meat.

• When it comes to poultry, eat chicken or turkey rather than goose or duck, which are high in fat. Remove the skin before cooking, and if not before cooking, at least before eating.

• Limit processed meats, such as bologna, sausage and hot dogs, because they’re often high in fat and sodium.

• Organ meats of all kinds should be eaten only occasionally because they are extremely high in cholesterol.

• Eat two servings of fish a week, preferably an oily kind, such as salmon or trout.

Combined with exercise and other lifestyle changes, a healthy diet can do wonders for cholesterol levels. By incorporating these healthy-eating tips into your daily routine, you can reduce your cholesterol level and keep your weight in check.

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Lower Your Cholesterol…One Meal At A Time  was originally published on blackdoctor.org

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