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    Nuts about lowering cholesteol?

    Image result for eating nuts everyday

    1. Reduce the use of saturated fats (fats which are solid at room temperature)
    2. Reduce the amount of cholesterol (animal foods) in the diet.
    3. Add soluble fibre, such as found in oats, beans (legumes), fruits and vegetables
    4. Make sure you are not eating more calories than you need
    5. Reduce your weight, if overweight
    6. Sugar and saturated fats eaten together increase blood cholesterol levels more than when eaten alone
    7. Check out your stress management skills
    8. Don't smoke
    9. Consider enrolling in the Free Health Courses on offer.

     

    Salas-Salvadó J, Casas-Agustench P, Salas-Huetos A. Cultural and historical aspects of Mediterranean nuts with emphasis on their attributed healthy and nutritional properties. Nutr Metab Cardiovasc Dis. 2011 Jun;21(Suppl 1):S1-6.

     

    Ros E. Health benefits of nut consumption. Nutrients. 2010 Jul;2(7):652-82.

     

    Li N, Jia X, Chen CY, Blumberg JB, Song Y, Zhang W, Zhang X, Ma G, Chen J. Almond consumption reduces oxidative DNA damage and lipid peroxidation in male smokers. J Nutr. 2007 Dec;137(12):2717-22.

     

    Sabaté J, Oda K, Ros E. Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials. Arch Intern Med. 2010 May 10;170(9):821-7.

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