These three all have one thing in common and that is they will benefit from healthy eating. My husband was recently informed by his doctor that his cholesterol was high. This is becoming an increasing problem with adults as we age. Diabetes and weight loss are also something many of us struggle with as we get older. My husband is determined to lower his cholesterol so that he doesn't need to take another pill. He turned to me for some added guidance after seeing my success with healthy eating habits and weight loss. I explained to him that "we are what we eat". There are many foods that can benefit healthy cholesterol levels as well as diabetes, and help reduce unwanted belly fat. This article will provide some of the foods that you can include in your daily diet to help reduce your bad cholesterol, control blood sugar, and help you loose unwanted fat.
Don't get overwhelmed!!
It is important to note that when you begin to implement any changes into your life it can become overwhelming. I suggest adding one new or healthy food each week and take away an unhealthy food that isn't good for your. When you replace a bad food for good you will not miss it. This is a gradual way to start eating healthy and benefits your cholesterol, blood sugar levels, and weight loss. Taking small steps and dropping 5 to 10 pounds will benefit you by reducing your risk of high blood pressure, heart attack, stroke, cholesterol, and blood sugar levels.
Eating mini meals that are about 300 calories (5 meals/ 3hours apart) helps with reducing fat, and control cravings, over eating, and helps control blood sugar and regulates metabolism.
The top super foods for lowering your cholesterol include; beans(black), oatmeal, carrots, whole grains, olive oil. It is important to use less sugar and lower the saturated fat in your diet as a key to lowering cholesterol. One difference to lowering cholesterol that I recently implemented is switching from eggs to Egg Beaters which is an egg substitute instead of whole eggs. You can also just eat the egg whites for the yolk is the part you want to avoid that contains cholesterol. You can make a very tasty omelet with egg whites or give Egg Beaters a try they are very good.
1. Oatmeal--(diabetes/cholesterol) Helps keep blood sugar levels stable and lowers cholesterol. This is the super food for both eating healthy and weight loss as well as lowering cholesterol. Oatmeal is one of the top cholesterol lowering foods. Add some cinnamon and berries, sprinkle with flax seeds and its a great food for weight loss.
2. Black Beans--These are very healthy for weight loss, cholesterol, and diabetes. I add them to my green salads cold and heat them up as a side dish. Remember to buy ones without added salt.
3. Omega 3's--Salmon helps reduce inflammation. You should eat fish at least twice a week. Salmon is great baked in the oven. It is easy just put in foil add some fresh herbs or seasoning and bake.
Albacore(white tuna) is better than other tuna and contains more omega 3 than other tuna choices. Tuna costs less than salmon. Be sure when buying canned tuna it is packed in water not oil.
4. Olive Oil--use on green salads and in baked goods, on cooked vegetables.
5. Walnuts--These help lower cholesterol and reduce inflammation. Rich in omega 3's, fiber, and healthy monounsaturated fat. Nuts are a healthy snack in place of sweets or chips.
6. Almonds--Good for cholesterol and diabetes. Almonds lower LDL cholesterol and reduce the risk of diabetes. They are great in recipes like muffins, oatmeal or just as a snack.
7. Sweet Potatoes---These are good for diabetes for they won't spike blood sugar. Better to eat in place of white potatoes. Add some cinnamon for added taste and to boost fat burning.
8. Oranges--Benefit blood pressure and cholesterol. Oranges contain pectin which is a fiber that fights cholesterol and potassium for blood pressure.
9. Carrots--Good for diabetes/cholesterol--Carrots help control blood sugar levels and reduce risk of developing diabetes. They are one of the top cholesterol fighting foods.
10. Barley--Is good for diabetes/cholesterol--Helps lower cholesterol and blood glucose levels.
11.Flaxseed- Is very good for cholesterol. Sprinkle on oatmeal or use in baking. Rich in omega 3's.
12. Coffee--Prevents diabetes--suggested 3 cups daily and best if hot and black. I also drink green tea for more health benefits and weight loss.
13. Cayenne chili pepper--Controls blood sugar. Shaking chili powder on food may help prevent a spike in insulin levels after meals. Chili powder if a good alternative for salt. Most peppers benefit your health and weight loss.
One key thing to mention for weight loss and overall health is to limit sugar. Remember that sugar is your enemy. As you begin to eat healthy your main goal should be to cut sugar out of your diet and limit saturated fats. This can be done gradually and with substituting one ingredient or food for another so that you don't miss them or have cravings. I use honey in moderation as a sweetener. There are also many healthy products to replace sugar.
Exercise is also important to help with weight loss, healthy cholesterol and diabetes. Exercise improves blood flow, raises your good cholesterol and helps control blood sugar and body weight. You will feel better after you exercise for 15-20 minutes 3 times a week or take a brisk walk.
Reference:
Web Md, 2012
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