Foods That Lower LDL & Raise HDL
LDL is bad cholesterol that clogs arteries by forming plaque. Too much bad cholesterol can cause people to have heart attacks or strokes. HDL is good cholesterol, which clears the body of bad cholesterol. A good way to control cholesterol levels is to avoid foods that raise LDL levels and eat moderate amounts of foods that raise HDL (and consequently lower LDL) levels in the body.
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Avoid Saturated Fats
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Avoid unhealthy saturated fats that are found in foods such as red meat, dairy and butter.
Trans Fatty Acids and Hydrogenated Fats
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Trans fatty acids and hydrogenated fats are found in foods that have oils added to them for preservation purposes. Avoid french fries, donuts, potato chips, and other fried or highly-processed foods.
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Healthier Versions of Fatty Foods
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Drink skim milk instead of whole, and replace whole eggs with egg whites. This will ensure that you are getting the benefits from these foods without the unhealthy, fatty components. Choose snacks such as baked potato chips instead of fried chips and bran muffins instead of donuts.
Monounsaturated Fats
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Find these "good fats" in olive oil, peanuts, canola oil and avocados.
Polyunsaturated Fats
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Polyunsaturated fats are a good substitute for hydrogenated oil. Corn and soybean oils, in moderate amounts, are a good way to raise HDL levels and can be used in the same ways as hydrogenated oils. Other polyunsaturated fats are found in sunflower seeds, sesame seeds and most nuts.
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