{"id":8577,"date":"2013-08-18T16:39:41","date_gmt":"2013-08-18T16:39:41","guid":{"rendered":"http:\/\/disnaija.com\/nigerian-newspapers\/tips-to-help-lower-cholesterol\/"},"modified":"2013-08-18T16:39:41","modified_gmt":"2013-08-18T16:39:41","slug":"tips-to-help-lower-cholesterol","status":"publish","type":"post","link":"https:\/\/disnaija.com\/tips-to-help-lower-cholesterol\/","title":{"rendered":"Tips to help lower cholesterol"},"content":{"rendered":"
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\u2022 Eat meat sparingly. Relegate meat to a minor part of your diet instead of making it the centrepiece of most meals.
\u2022 Opt for low-fat dairy products. Avoid dairy foods that contain whole milk or cream; instead, use low-fat or nonfat versions.
\u2022 Watch the snacks. Choose low-fat snacks (homemade popcorn, carrots, dried fruits, or fresh fruits) instead of high-fat ones like potato chips and candy bars.
\u2022 Cut down on saturated fat in cooking. Use liquid cooking oils rather than butter or margarine. Use nonstick pans. Instead of frying your food, bake, broil, roast, steam, or stew it.
\u2022 Avoid palm and coconut oils. Most vegetable oils are unsaturated, but these two contain mostly saturated fat. Choose canola, sunflower, safflower, corn, soybean, olive, and peanut oils.
\u2022 Reduce dietary cholesterol. Strive to eat less than 200 mg of dietary cholesterol a day. Limit eggs to no more than four egg yolks per week; two egg whites can replace a whole egg in most recipes.
\u2022 Increase complex carbohydrates and fibre. Emphasise foods with complex carbohydrates\u2014such as fruits and vegetables, whole-grain products, and legumes (dried beans and peas)\u2014that are low in calories and high in fibre.
\u2022 Eat fruits and vegetables. To protect your heart, eat plenty of fruits and vegetables.
Go for nuts. Nuts are associated with a lower risk of heart disease. They\u2019re a healthful and filling source of protein, but go easy on them; they have lots of calories, so too much could cause weight gain.
\u2022 Add fish to your diet. Countries with high fish consumption have a lower risk of death from all causes, as well as from cardiovascular disease.
Source: health.harvard.edu<\/p>\n

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