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Avoid fatty foods – Saturated fats and trans fats in foods are the
most responsible for raising your cholesterol levels in your blood.
Eat more fruits and vegetables – They are naturally low in fat and
high in soluble fiber.
Pull out the yolks – Yolks in eggs are high in cholesterol, but they
are also nutritious. When eating eggs try pulling them out half of
time. Eating the egg whites is very nutritious too and cholesterol-
free.
Include more nuts and whole grains in your meals – Whole grain
foods are good sources of fiber. Nuts have good fats. They both
help raise you HDL cholesterol level while lowering the bad one
(LDL). Walnuts, almonds, peanut, oats, lentils, beans are great to
lower cholesterol.
Check your levels – The National Heart and Lung Institute advises
checking your cholesterol at least once every 5 years.
Limit your alcohol intake – Drinking too much alcohol will raise
your cholesterol levels and harm your blood vessels.
Major Sources of Cholesterol
Eggs and oils Meat and Poultry
Dairy product Snack Foods and Processed Food
Lipid – Another word for “fat”. (Please see the various meanings of fat).
A lipid is Chemically defines as a substance that is insoluble in water
and soluble in alcohol, either, and chloroform. Lipids are an important
component of living cells.
Type of Cholesterol
HDL LDL
Good cholesterol carries excess Bad cholesterol carries
cholesterol in your blood to your cholesterol to your cells. But
liver where it is broken down and when you have too much LDL it
a high level of good HDL cholesterol can buildup in your artery walls,
can maintain your heart health. causing them to narrow. This
reduces blood flow, which can be
bad for your heart health.
Chylomicrons
“9 Water – Soluble Vitamins are found
in human dilt”
Vitamin B1 (thiamine)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B55 (pantothenic acid)
Vitamin B6
Vitamin B7 (biotin)
Vitamin B9
Vitamin B12 (cobalamin)
Vitamin C
Almond
Oatmeal
Oatbran and High – fiber
Walnut, other nut
Food With Added Plant unsaturated food or Stanols
Changes to your Diet
HDL Cholesterol
High – density lipoprotein (HDL), or healthy cholesterol,
look to better defend the heart by redirecting cholesterol from veins to
the liver, where it’s split down and removed from the body, the
American Heart Association (AHA) notes.
No More Cardiovascular Disease