By: Saima Ausaf
Eating healthy food has a very important part in fighting atherosclerotic heart disease. It has been proven that diets designated to reduce body weight are very essential for primary and secondary prevention and risk reduction of cardiovascular disease.
In principle, getting your cholesterol to a healthy level is a combination of reducing the bad cholesterol (LDL =Low Density Lipoprotein) and raising the good (HDL= High Density Lipoprotein) cholesterol.
Inclusion of the following foods in your diet can help nudge your cholesterol downwards:
Look for fish rich in omega-3 EFAs, such as mackerel, salmon, tuna and trout.
Since almonds are rich in polyunsaturated fatty acids, they will help reduce the bad cholesterol in your body.
Milk, Yoghurt and Cheese:
Instead of the fruit juices go for the whole fruit itself with skin included. Apples, berries, cranberries, grapes prevent the oxidation of LDL (bad) cholesterol.
Decrease fatty cuts of meat (beef and lamb), organ meats, regular cold cuts, sausages, hot dogs and bacon.
· Stir-frying or sautéing in cooking spray
Non-fat milk ½ cup
Vanilla Extract 1 tsp
Cinnamon ¼ tsp
§ Cholesterol 1mg
Mint leaves 1/4cup (finely chopped)
§ Serving size : 1 cup
§ Calories 94.0
§ Total Carbohydrate 16.0 g
§ Protein 3.0g
Lemon juice ¼ cup (freshly squeezed)