{"id":4134,"date":"2022-06-08T14:00:57","date_gmt":"2022-06-08T14:00:57","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=4134"},"modified":"2022-06-08T14:00:57","modified_gmt":"2022-06-08T14:00:57","slug":"19-things-you-should-eat-to-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/19-things-you-should-eat-to-lower-cholesterol\/","title":{"rendered":"19 Things You Should Eat To Lower Cholesterol"},"content":{"rendered":"
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A person’s diet has a significant impact on how healthy their cholesterol levels are. Consuming meals that keep cholesterol levels in a healthy range can help prevent health problems such as a heart attack or stroke. Cholesterol is a waxy molecule that circulates in the bloodstream as a component of two lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL cholesterol is commonly referred to as “bad” cholesterol because it causes fatty deposits to form in blood vessels. These deposits can obstruct blood flow, resulting in heart attacks or strokes. HDL, or “good” cholesterol, aids in the removal of cholesterol from the body via the liver. High HDL cholesterol levels can lower the risk of heart disease and stroke.<\/p>\n

Read on to find out what food you should consume if you are trying to lower your bad cholesterol.<\/strong><\/p>\n

1. Eggplant<\/h2>\n

The eggplant, also known as an aubergine, contains fiber and a variety of nutrients. The Mediterranean diet includes this low-calorie vegetable. Many of us are familiar with enormous, dark purple eggplants, but the shape, size, and color can range from small and rectangular to long and thin, and from purple to white or green. A serving of eggplant has at least 5% of a person’s daily fiber, copper, manganese, B-6, and thiamine requirements. Other vitamins and minerals are also present. Furthermore, eggplants contain phenolic chemicals that function as antioxidants. Antioxidants are molecules that aid the body in the elimination of free radicals, which are unstable molecules that can harm cells if they accumulate in excessive quantities. Antioxidant-rich foods may help prevent a variety of ailments. Anthocyanins, such as nasunin, lutein, and zeaxanthin, are antioxidants found in eggplants.<\/p>\n

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2. Okra<\/h2>\n
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Okra is a warm-season vegetable that is sometimes known as gumbo or ladies’ fingers. It is high in minerals, vitamins, antioxidants, and fiber. It has a sticky juice that is used to thicken sauces. Gumbo is popular in the American South, Africa and the Middle East, the Caribbean, and South America. Because of its great nutritional content, it is considered an essential crop in many nations. People can also use many different components of the plant, such as fresh leaves, buds, flowers, pods, stems, and seeds. Okra has a delicate flavor and a distinct texture, with a peach-like fuzz on the outside. Small, edible seeds are contained within the pod. Okra is also high in antioxidants. Okra, its pods, and seeds are high in antioxidant substances such as phenolic compounds and flavonoid derivatives like catechins and quercetin. Scientists believe that these molecules could help reduce the risk of cancer. These molecules may possibly have antibacterial and anti-inflammatory capabilities, according to scientists.<\/p>\n

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3. Apples<\/h2>\n
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Apples are a popular fruit that is high in antioxidants, vitamins, fiber, and a variety of other nutrients. They may help avoid a variety of health disorders due to their wide nutrient composition. Apples come in a variety of sizes, colors, and flavors, and they contain a variety of nutrients that can improve a person’s health in a variety of ways. They may, for example, help reduce the risk of cancer, obesity, heart disease, diabetes, and a variety of other illnesses. According to one 2013 study, eating raw apples cut levels of low-density lipoprotein cholesterol in healthy adults, whereas drinking clear apple juice had no effect. As a result, the scientists suggest that the fiber in apples aids in cholesterol reduction.<\/p>\n

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4. Avocado<\/h2>\n
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The avocado is the fatty fruit of the avocado tree, Persea americana in scientific terms. It is only found in Mexico and Central America. The texture of the avocado is smooth and creamy. It contains more fat than most other fruits and is high in monounsaturated fats. Avocados have a distinctive nutritional profile. They are high in fiber and vitamin and mineral content, including B-vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C. Avocado consumption has been related to a variety of health advantages, including a lower risk of cardiovascular disease. They are also highly filling and may help with weight loss. Avocados come in a variety of colors, sizes, and shapes. Avocado can be eaten raw, in smoothies, or in dips such as guacamole. Avocados are typically pear-shaped to spherical, and their colors range from pale green to almost black when completely mature. The most common variety is Hass avocado, which is spherical and has black skin.<\/p>\n

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5. Fish<\/h2>\n
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Omega-3 fatty acids, such as eicosapentaenoic acid (EPA), are essential polyunsaturated fats found in fish such as salmon, mackerel, and sardines, and have been linked to anti-inflammatory and heart health benefits. EPA can help protect the blood vessels and heart from disease by reducing triglyceride levels, which are fats that enter the bloodstream after eating. This is one of the ways it may help to prevent atherosclerosis and lower the risk of cardiovascular disease. Other heart-health benefits include decreasing the formation of cholesterol crystals in the arteries, lowering inflammation, and enhancing the function of HDL cholesterol.<\/p>\n

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6. Oats<\/h2>\n
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Oats (Avena sativa) are a cereal that is frequently consumed as oatmeal or rolled oats. They may provide a variety of possible health benefits, according to some research. They are primarily consumed as porridge, as an ingredient in breakfast cereals, and as an ingredient in baked products (oatcakes, oat cookies, and oat bread). Oatmeal has become a popular “health food” in recent decades. Oats are high in dietary fiber (greater than many other grains) and have a variety of cholesterol-lowering benefits. Oats contain a variety of antioxidant compounds, including avenanthramides, which are polyphenols. Avenanthramides may help keep blood pressure under control by boosting nitric oxide synthesis. When administered topically to the skin, they may have anti-inflammatory and anti-itching qualities. A 2008 report published in the American Journal of Lifestyle Medicine evaluated a number of investigations conducted over a decade. They discovered that eating foods high in whole-oat soluble fiber sources (oats, oat bran, and oat flour) may help lower the risk of coronary heart disease. They concluded that “consumption of oats and oat-based products reduces total cholesterol and low-density lipoprotein cholesterol concentrations considerably without affecting high-density lipoprotein cholesterol or triglyceride concentrations.”<\/p>\n

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7. Barley<\/h2>\n
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Barley is a cereal grain that can be used to make bread, drinks, stews, and other foods. Barley, as a whole grain, supplies fiber, vitamins, and minerals. These have a variety of health benefits. A diet high in whole grains may help lower the risk of obesity, diabetes, heart disease, certain types of cancer, and other chronic health issues. Barley is often sold in two varieties: hulled and pearled. Hulled barley is processed minimally to remove only the inedible outer shell while leaving the bran and germ intact. Pearled barley lacks both the hull and the bran. The nutrients per 100 grams (g) of uncooked hulled and pearl barley are shown in the table below. When cooked, barley will normally grow to three and a half times its original volume. A person will typically consume half a cup of cooked barley weighing around 78.5 g. The potassium, folate, iron, and vitamin B-6 content of barley, as well as its lack of cholesterol, all help to improve cardiovascular functioning. According to research, eating a diet high in vitamin B-6 and folate may help lower levels of a chemical called homocysteine. High homocysteine levels may raise the risk of heart disease. Other research has suggested that consuming a diet high in these minerals may help minimize heart disease risk factors like high blood pressure. Folate and iron are particularly crucial for the formation of red blood cells and the oxygenation of the blood, both of which are essential for general heart function. Niacin, riboflavin, thiamin, folate, iron, magnesium, and selenium all support cell formation and immune system function. All of these nutrients can be found in barley.<\/p>\n

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8. Nuts<\/h2>\n
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Nuts include unsaturated fats, which can help decrease LDL cholesterol levels when they replace saturated fats in the diet. Nuts are also high in fiber, which prevents cholesterol absorption and improves its elimination. Because almonds include vitamins, minerals, protein, and fiber, they may provide a variety of health benefits. A handful of almonds (about 1 ounce) contains one-eighth of a person’s daily protein requirements. Almonds can be eaten raw or roasted as a snack or added to sweet or savory meals. They are also available in sliced, flaked, and slivered forms, as well as flour, oil, butter, and almond milk. Almonds are commonly referred to as nuts, but they are actually seeds rather than true nuts. Almond trees were possibly among the first trees that mankind cultivated. Archaeologists in Jordan discovered evidence of domesticated almond trees reaching back 5,000 years. Walnuts are single-seeded, spherical stone fruits that grow on the walnut tree. They contain beneficial lipids, protein, and fiber. Among other things, they may improve heart and bone health and aid in weight management. Walnut trees are native to eastern North America, but they are also widely planted in China, Iran, and California and Arizona in the United States. A wrinkled, globe-shaped nut lies behind the husk of the walnut fruit. To be marketed commercially, the walnut is divided into two flat segments. Walnuts can be purchased raw or roasted, salted or unsalted. According to a 2016 study, eating pistachios has various cardiovascular benefits. Pistachios can help lower blood pressure and cholesterol levels, lowering the risk of cardiovascular disease. They may also assist to protect against heart disease due to their strong antioxidant content. According to a 2015 meta-analysis of 21 research, consuming nuts may dramatically lower blood pressure in adults without type 2 diabetes. Pistachios had the most significant effect in lowering systolic and diastolic blood pressure of any nut studied.<\/p>\n

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9. Soy<\/h2>\n
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Soy is a well-known Asian legume. Soy is frequently used as a meat substitute by vegetarians. However, there is still debate over the benefits and risks of eating soy, as some farmers are now genetically modifying the plant. Soybeans are nutritious and high in protein, offering them a wide range of nutritional applications. People can eat them, drink them as milk substitutes, and take them as supplements. Manufacturers may also extract soy oil and utilize it to manufacture environmentally friendly fuel, candles, crayons, and engine lubricants. Soy has been linked to reduced cholesterol levels, which can help reduce the risk of heart disease. In 2015, researchers conducted a review of data on the effect of soy on cholesterol levels. They discovered that eating soy reduced total cholesterol, triglycerides, and low density lipoprotein (LDL) cholesterol levels in the arteries considerably. LDL cholesterol is also known as “bad cholesterol” since it can cause artery blockage. The authors of the review also discovered that soy consumption significantly elevated high density lipoprotein cholesterol. This type is also referred to as “good cholesterol” since it aids in the removal of LDL cholesterol from the arteries. People with high cholesterol levels exhibited greater reductions in LDL cholesterol than people with normal cholesterol levels.<\/p>\n

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10. Dark Chocolate<\/h2>\n
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Dark chocolate contains minerals like iron, magnesium, and zinc. Dark chocolate includes antioxidants known as flavonoids, which may have various health benefits. Chocolate is made from cacao, a plant rich in minerals and antioxidants. Cocoa butter, sugar, milk, and trace amounts of cacao are all found in commercial milk chocolate. Dark chocolate, on the other hand, contains far more cacao and far less sugar than milk chocolate. Eating dark chocolate on a regular basis may help lessen a person’s risk of acquiring heart disease. Some of the molecules found in dark chocolate, notably flavanols, have been shown to reduce two key risk factors for heart disease: high blood pressure and high cholesterol. Dark chocolate also includes chemicals, such as polyphenols and theobromine, that may lower low-density lipoprotein (LDL) cholesterol levels while increasing high-density lipoprotein (HDL) cholesterol levels. LDL cholesterol is frequently referred to as “bad cholesterol,” whereas HDL cholesterol is referred to as “good cholesterol.” HDL cholesterol serves to lower total cholesterol levels in the blood, but LDL cholesterol might restrict blood arteries. According to a randomized, controlled study published in the Journal of the American Heart Association in 2017, adding almonds, dark chocolate, and cocoa to the usual American diet without exceeding caloric demands may reduce the risk of coronary heart disease. Almonds and dark chocolate reduced the more harmful tiny, dense LDL particles in participants.<\/p>\n

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11. Lentils<\/h2>\n
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Lentils are a type of legume. They look like tiny beans, grow in pods, and are available in red, brown, black, and green variants. They also have a high protein and fiber content. Lentils are quick and simple to prepare, and their inexpensive cost makes them an affordable source of high-quality protein for many people worldwide. Lentils contain a lot of fiber, folic acid, and potassium. All of these nutrients are beneficial to heart health. According to the American Heart Association (AHA), increasing fiber intake can lower levels of low density lipoprotein (LDL) cholesterol, also known as bad cholesterol. Fiber has been linked to not just a lower incidence of cardiovascular disease, but it may also slow the progression of the disease in high risk patients. Lentils supplement the diet with vitamins, minerals, and fiber. They also contain protein and are a fantastic meat substitute in meals. A person’s risk of heart disease is reduced when they replace meat in their diet with a high fiber item, such as lentils. Lentils’ potassium, calcium, and magnesium content have been shown in studies to naturally lower blood pressure. Foods high in these minerals are an important part of the DASH diet. This diet is recommended by the National Heart, Lung, and Blood Institute (NHLBI) for lowering blood pressure. Lentils, according to the National Institutes of Health (NIH), are one of the greatest potassium-rich foods.<\/p>\n

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12. Garlic<\/h2>\n
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Garlic (Allium sativum) is frequently used as a flavoring in cooking, but it has also been utilized as a medicine throughout ancient and modern times, being used to prevent and treat a variety of ailments and diseases. Garlic is a member of the Allium genus and is related to the onion, rakkyo (an Asian onion), scallion, chive, leek, and shallot. It has been utilized by humans for thousands of years, and Ancient Egypt employed it for both culinary and health and therapeutic uses. Researchers at Emory University School of Medicine discovered that diallyl trisulfide, a component of garlic oil, protects the heart during cardiac surgery and after a heart attack. They also believe that diallyl trisulfide could be used to treat heart failure. The gas hydrogen sulfide has been found to protect the heart. It is, however, a volatile chemical that is difficult to administer as therapy. As a result, the researchers opted to focus on diallyl trisulfide, a component of garlic oil, as a safer way to deliver the benefits of hydrogen sulfide to the heart. In trials with laboratory mice, the researchers discovered that following a heart attack, mice given diallyl sulfide had 61 percent reduced cardiac damage in the area at risk, versus the untreated mice. Ankara University researchers looked at the effects of garlic extract supplementation on the blood lipid (fat) profile of patients with high blood cholesterol. The results of their research were published in the Journal of Nutritional Biochemistry. They took garlic extract supplements for four months and had blood lipid markers, as well as kidney and liver function, evaluated on a regular basis. The researchers concluded that “…garlic extract supplementation improves blood lipid profile, boosts blood antioxidant capacity, and produces significant reductions in systolic and diastolic blood pressures after 4 months.” It also reduces the level of oxidation product (MDA) in blood samples, indicating fewer oxidation reactions in the body.” In other words, garlic extract supplements lowered excessive cholesterol levels as well as blood pressure in hypertensive patients. The experts cautioned that their study was modest and that more research is needed.<\/p>\n

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13. Green Tea<\/h2>\n
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For millennia, people have lauded green tea’s health benefits. According to research, drinking green tea may improve skin health, aid in weight loss, and lower the risk of cardiovascular disease. According to the International Institute of Sustainable Development, tea is the world’s second most consumed beverage, after water. Except for herbal tea, all teas are made from the dried leaves of the Camellia sinensis bush. The type of tea is determined by the extent of oxidation of the leaves. Green tea is one of the least processed varieties of tea and is created from unoxidized leaves. As a result, it has the highest concentration of antioxidants and beneficial polyphenols. According to a 2006 study, green tea drinking is connected with lower cardiovascular disease mortality. Beginning in 1994, the study tracked approximately 40,000 Japanese volunteers aged 40\u201379 for 11 years. It discovered that participants who consumed at least five cups of green tea per day had a lower chance of death from cardiovascular disease. These findings were validated by a 2016 meta-analysis of data on green tea and cardiovascular disease. The study includes nine studies across a total of 259,267 people. The researchers came to the conclusion that drinking green tea was connected with a lower risk of cardiovascular and ischemic disorders. Consuming green tea, either as a beverage or in capsule form, was connected to large but modest reductions in total low-density lipoprotein cholesterol, according to a 2011 analysis. Separate studies from 2017 and 2019 discovered that the polyphenols in green tea may lower blood pressure, reduce inflammation, and improve epithelial function, all of which can help reduce the risk of heart disease in persons who are overweight or obese.<\/p>\n

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14. Extra Virgin Olive Oil<\/h2>\n
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Both olive oil and extra virgin olive oil are made from olives, however the extraction procedure differs. As a result, they have distinct colors, flavors, and health benefits. The applications of various oils differ. Olive oil has a terrific flavor and is moderately heat-stable for cooking, making it ideal for adding raw to salads or toast. However, there has been some debate regarding whether olive oil is genuinely healthy, and there is no agreement on which type is best. The major forms of fat in olive oil, which mostly consists of oleic acid, are monounsaturated fatty acids (MUFAs), which are considered a healthy fat by health experts. Saturated and trans fats, on the other hand, are unhealthy fats. Eating unhealthy fats has been related to a variety of health problems, including heart disease, stroke, and obesity, according to research. Saturated and trans fats should be replaced with MUFAs to reduce the risk of heart disease. These lipids increase high-density lipoprotein (HDL), or “good,” cholesterol in the bloodstream while decreasing low-density lipoprotein (LDL), or “bad” cholesterol. Olive oil is a component of the Mediterranean diet, which has been shown in studies to offer numerous health benefits, including those for the heart, eyes, and brain.<\/p>\n

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15. Kale<\/h2>\n
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Kale is high in fiber, antioxidants, calcium, vitamins C and K, iron, and a variety of other minerals that can help avoid a variety of health issues. Antioxidants aid in the removal of undesirable poisons produced by natural processes and external stresses. These poisons are unstable molecules known as free radicals. When too many accumulate in the body, they might cause cell damage. This can lead to health issues such as inflammation and illness. Free radicals, for example, are thought to play a function in the development of cancer by some experts. The American Heart Association (AHA) recommends increasing potassium intake while decreasing sodium intake. According to the AHA, this can lower the risk of high blood pressure and cardiovascular disease. A cup of cooked kale offers 3.6 percent of an adult’s daily potassium needs. A Cochrane review published in 2016 discovered a relationship between fiber consumption and reduced blood lipid (fat) levels and blood pressure. People who consumed more fiber had reduced total cholesterol and low-density lipoprotein (LDL), or “bad” cholesterol levels.<\/p>\n

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16. Legumes<\/h2>\n
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Legumes, which include beans, lentils, peanuts, and green peas, are a nutritious complement to any diet. According to research, they have a lower incidence of chronic diseases and obesity, and they can help reduce blood pressure and cholesterol. Some people are unsure what comprises a legume, bean, or pulse, and many do not consume them on a regular basis. Legumes, on the other hand, are not just for vegans; they can be healthy for everyone. Furthermore, others might be concerned that beans and pulses would create gas and bloating, or they may be confused about how to soak and cook them. Legumes are high in fiber and phytochemicals, as well as vitamins and minerals. Furthermore, they are naturally low in fat and have a glycemic index (GI) ranging from 10 to 40. Foods high in fiber and low in GI can assist regulate blood sugar balance and energy. Furthermore, legumes are an everyday mainstay in plant-based diets and provide a healthy amount of complex carbs and protein. However, the United States Department of Agriculture (USDA) suggests that everyone, not just plant-based eaters, include beans, peas, and lentils in their diet.<\/p>\n

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17. Berries<\/h2>\n
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Dietary advice from healthcare professionals can be depressing, asking people to avoid a list of foods that scientists have determined to be “bad” for their health. Flavonoid-rich foods and beverages, such as dark chocolate, blueberries, and strawberries, are notable exceptions to this norm. According to a new study, the bacteria that live in our gut, known as the gut microbiota, may have a role in the positive effect of dietary flavonoids on blood pressure. High blood pressure is a key risk factor for cardiovascular disease, America’s top cause of death. Researchers from Queen’s University Belfast in Northern Ireland, United Kingdom, recently led a study that discovered people who ate the most flavonoid-rich foods had lower blood pressure. The investigators discovered that eating 1.6 servings of berries per day \u2014 one serving equals 1 cup or 80 grams of berries \u2014 was associated with a 4.1 millimeters of mercury (mm Hg) drop in systolic blood pressure.<\/p>\n

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18. Tofu<\/h2>\n
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Soybean curds are used to make tofu. It is gluten-free and low in calories by nature. It has no cholesterol and is a good source of iron and calcium. It is a good source of protein, particularly for vegans and vegetarians. Tofu can be purchased in health food stores and online. It also contains phytoestrogens and isoflavones. Isoflavones can act as both estrogen agonists and antagonists. These may help to prevent some malignancies, heart disease, and osteoporosis. Overconsumption, on the other hand, may pose some hazards. Tofu is produced by coagulating soy milk curds. The curds are then crushed and compacted into the gelatinous white tofu blocks. Soy isoflavones have been proven to aid in the reduction of LDL “bad” cholesterol levels, but not in the increase of HDL or “good” cholesterol levels. Soy eating on a regular basis has been shown in studies to reduce markers for cardiovascular disease risk, such as weight, body mass index (BMI), and total cholesterol. The FDA has established 25 g of soy protein per day as the minimum intake required to affect cholesterol levels. Tofu, as an alternative to animal protein, can help decrease LDL cholesterol levels. As a result, the risk of atherosclerosis and high blood pressure is reduced.<\/p>\n

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19. Whey Protein<\/h2>\n
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Many of the health benefits ascribed to dairy may be linked to whey protein, which is found in dairy products. Whey protein used as a supplement has been demonstrated in studies to lower LDL and total cholesterol, as well as blood pressure. Whey protein powders can be found in health food stores and select grocery stores.<\/p>\n

While eating for your health is always a good thing, be sure to consult your doctor before radically or drastically changing your diet, and before setting out on any health goal \u2013 it pays to be safe rather than sorry.<\/p>\n","protected":false},"excerpt":{"rendered":"

A person’s diet has a significant impact on how healthy their cholesterol levels are. Consuming meals that keep cholesterol levels in a healthy range can help prevent health problems such as a heart attack or stroke. Cholesterol is a waxy molecule that circulates in the bloodstream as a component of two lipoproteins: low-density lipoprotein (LDL) […]<\/p>\n","protected":false},"author":9,"featured_media":4115,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[3,4],"tags":[247,271,16,180],"yoast_head":"\n19 Things You Should Eat To Lower Cholesterol<\/title>\n<meta name=\"description\" content=\"Consuming meals that keep cholesterol levels in a healthy range can help prevent health problems such as a heart attack or stroke.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnewscentral.com\/19-things-you-should-eat-to-lower-cholesterol\/\" \/>\n<link rel=\"next\" href=\"https:\/\/healthnewscentral.com\/19-things-you-should-eat-to-lower-cholesterol\/2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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