Best Foods for Removing Bad Cholesterol

 

What food do people perceive to be extremely healthy but terrible for you?

 I can tell you that there are a bunch of foods that sneak by under the radar as "healthy" when they aren't. I'll be sure to break down a few of the biggest culprits.

First on the list is sugary yogurt. You wouldn't believe how much sugar some flavored yogurts pack. I remember this time when I was working with a client, Sarah, who swore she was eating healthy because she started her day with a yogurt parfait every morning. We looked at the label together, and her "healthy" yogurt had more sugar than a candy bar! We switched her to plain Greek yogurt with some berries on top, and she felt way more energized without the sugar crash.

Next up are deceptive salad dressings. Just because it says "light" or "fat-free" doesn't mean it's good for you. These dressings are often loaded with sugar and unhealthy fats to compensate for the missing taste. It's like me trying to replace sugar in my brownies with pureed vegetables – it just doesn't work! The best bet is to stick to simple vinaigrettes or make your dressing with olive oil, lemon juice, and your favorite herbs.

Granola bars are another sneaky one. They sound like a health food because they have oats and nuts, but a lot of them are candy bars in disguise. They're often packed with added sugar, unhealthy fats, and who knows what else. I had a patient, John, who was convinced these granola bars were keeping him healthy on his busy days. After a few tweaks to his diet, he found he had more sustained energy throughout the day by having a handful of almonds and a piece of fruit instead.

These are just a few examples, but the key takeaway is to be a label detective. Don't be fooled by marketing or fancy packaging. If something seems too good to be true, it probably is. Focus on whole, unprocessed foods whenever you can, and you'll be on the right track to a healthy diet!

Best Foods for Removing Bad Cholesterol

To effectively lower bad cholesterol (LDL), it is essential to incorporate specific foods into your diet that

 have been scientifically shown to help in this regard. The following foods are particularly beneficial:

1. Oats and Whole Grains
Oats are an excellent starting point for lowering LDL cholesterol. They contain soluble fiber, which 

binds cholesterol in the digestive system and helps remove it from the body before it can enter

 circulation. A bowl of oatmeal or oat-based cereal can provide 1 to 2 grams of soluble fiber, and 

adding fruits like bananas or strawberries can increase this amount further.

2. Beans and Legumes
Beans, lentils, chickpeas, and other legumes are rich in soluble fiber as well. They not only help reduce

 LDL levels but also keep you feeling full longer due to their high fiber content. Incorporating a variety

 of beans into meals can significantly contribute to lowering cholesterol.

3. Nuts
Nuts such as almonds, walnuts, and peanuts have been shown to lower LDL cholesterol by about 5%

. They provide healthy fats, protein, and additional nutrients that support heart health. Consuming 

around 2 ounces of nuts daily can be beneficial.

4. Fatty Fish
Fatty fish like salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, which help lower

 triglycerides in the blood and reduce inflammation. Eating fish two or three times a week can replace

 meat that may contain higher levels of saturated fats that contribute to increased LDL levels.

5. Fruits Rich in Pectin
Fruits such as apples, grapes, strawberries, and citrus fruits are high in pectin—a type of soluble fiber

 that helps lower LDL cholesterol levels. Including these fruits in your diet can provide both health

 benefits and natural sweetness.

6. Vegetable Oils
Using liquid vegetable oils like olive oil or canola oil instead of butter or lard when cooking can help 

reduce LDL cholesterol levels due to their healthier fat composition.

7. Foods Fortified with Sterols and Stanols
Certain foods are fortified with plant sterols and stanols that block the absorption of cholesterol from

 food sources. Consuming about 2 grams of these substances daily can lead to a reduction in LDL

 cholesterol by approximately 10%.

In summary, incorporating oats, beans, nuts, fatty fish, and fruits rich in pectin, vegetable oils, and

 fortified foods in your diet will collectively aid in lowering bad cholesterol levels effectively.

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What is the healthiest food that almost no one eats?

 What is the healthiest food that almost no one eats?

I have come across countless articles and studies touting the benefits of various superfoods. But as someone who is always on the lookout for new and exciting ways to stay healthy, I have found that there is one food that seems to be consistently overlooked.

When I mention this food to my friends and colleagues, I am often met with blank stares and confused looks. But trust me, this food may just be the healthiest one out there that almost no one eats.

So, what is this mystery food? Drumroll, please... it's none other than... drumsticks! No, not the delicious chicken kind, but the edible seed pods from the Moringa tree.

Now I know what you're thinking, drumsticks? Really? Yes, really. These unassuming little pods may not seem like much, but they are packed with nutritional benefits that will leave you wondering why you haven't been incorporating them into your diet sooner.

First and foremost, drumsticks are a great source of protein. They contain all nine essential amino acids, making them a complete protein. This makes them a perfect food for vegetarians and vegans looking to up their protein intake.

But that's not all, drumsticks also contain a wide range of vitamins and minerals including vitamin C, calcium, potassium, iron, and magnesium. They have three times more iron than spinach and four times more calcium than milk. Talk about a nutritional powerhouse!

But perhaps the most impressive benefit of drumsticks lies in their anti-inflammatory properties. They contain high levels of compounds called isothiocyanates, which have been shown to reduce inflammation in the body. This makes them a great food for those with chronic inflammatory conditions such as arthritis, as well as for athletes looking to speed up muscle recovery.

So why aren't more people eating drumsticks? Well, for one, they are not as readily available as other superfoods. But fear not, you can often find them at your local health food store in either dried or powdered form.

Now, you may be wondering how to incorporate these mysterious drumsticks into your diet. Well, lucky for us, my husband and I have been experimenting with different ways to use them in our daily meals. We stumbled upon the 365 Daily Health Encyclopedia of Power Foods, and unique Plant-Based Cookbooks which have a ton of delicious and nutritious recipes featuring drumsticks.

From soups and stews to smoothies and salads, there are endless possibilities when it comes to incorporating drumsticks into your meals. My personal favorite is a hearty moringa congee which is perfect for a cozy winter meal.

So, next time you're looking to boost your health and try something new, don't overlook the humble drumstick. Give it a try and thank me later.

There you have it - the healthiest food that almost no one eats. I encourage you to step out of your comfort zone and try incorporating this food into your daily meals. Trust me; your body will thank you for it. And if you're looking for more recipes and information on healthy eating, I highly recommend the 365 Daily Health Encyclopedia of Power Foods and the unique Plant Based Health recipe books. My husband and I have been using them for years, and they have truly transformed our eating habits for the better. Happy eating!

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Why is oatmeal not a healthy breakfast?

 Why is oatmeal not a healthy breakfast?

 Ah, oatmeal, the breakfast favorite of many – the warm hug in a bowl that promises a nutritious start to your day. But hold on a second! Could it be that our beloved oatmeal isn’t as healthy as we once thought? Let’s dive into this breakfast conundrum.

Imagine this: you wake up, ready to conquer the day, and you reach for that comforting bowl of oatmeal. You sprinkle some brown sugar on top, maybe a dollop of cream – because, you know, YOLO. But did you know that all that sugar and cream can turn your healthy oats into a sneaky sugar bomb?

It turns out that pre-packaged instant oatmeal often contains hidden sugars and artificial flavors, taking away the natural goodness of oats. These added sugars can spike your blood sugar levels, leaving you crashing before it’s even time for lunch. Plus, excessive consumption of processed grains can lead to inflammation in the body, causing a whole host of health issues.

But fear not, oatmeal enthusiasts! Not all hope is lost. Opting for steel-cut or rolled oats and flavoring them with fresh fruits, nuts, and a touch of cinnamon can transform your morning bowl into a nutrient-packed powerhouse. These whole grains are rich in fiber, keeping you full and satisfied until your next meal.

And hey, if you want to take your breakfast game to the next level, how about trying out some herbal remedies to boost your morning routine? A sprinkle of chia seeds for omega-3 fatty acids or a dash of turmeric for its anti-inflammatory properties can take your oatmeal from good to great.

Speaking of greatness, let’s not forget the importance of balance and moderation. Just like with any food, the key to a healthy diet is variety and mindful consumption. So go ahead, and enjoy your oatmeal, but do so with a mindful eye on your toppings and portion sizes.

In the end, it’s all about making informed decisions when it comes to your breakfast – or any meal, for that matter. So next time you reach for that oatmeal, think about how you can elevate it with natural, wholesome ingredients. Your body will thank you, and your taste buds will rejoice in the delicious goodness.

And hey, if you’re looking for some creative vegan recipes to jazz up your morning routine, why not try a refreshing smoothie bowl or a savory avocado toast? The world of plant-based eating is vast and exciting – dive right in and discover a whole new world of flavors and health benefits.

Stay curious, stay mindful, and remember – a little oats and herbal magic can go a long way on your journey to a healthier you. As the saying goes, "An oatmeal a day keeps the grumpiness away." Or at least that's how I remember it.

Oatmeal is just carbs.

Carbs spike your blood sugar levels.

When you eat carbs in the morning, your body breaks it down into glucose - which is sugar. This causes your blood sugar levels to increase. You might have an initial boost of energy, but once your blood sugar levels come crashing down a few hours later, you will tired and sluggish.

Protein is essential for muscle health.

A healthy breakfast should be high in protein.

Protein is vital for muscle sustainability. The more muscle mass your body retains, the faster your metabolism is - which means more calories burned by just existing. This makes it easier to sustain a healthy weight because your body is working harder even when it’s resting.

If you’re committed to eating oatmeal every day, why not try adding a scoop of protein powder?

It’s not just oatmeal either, my nanna told me she eats two slices of toast for breakfast every day.

I asked her to add a boiled egg or two so that she could consume at least some protein with her breakfast. Having protein in a meal with carbohydrates slows down their absorption, which helps to stabilize blood sugars.

Another effect not talked about enough is the impact carbs have on your mental clarity.

Carbs cause brain fog.

Spikes and crashes in blood sugar results in mental fogginess. Why would you want to start your day at a disadvantage?

Neurons are just brain cells. Brain cells need double the energy. They crave carbs, but unlike other parts of your body, your brain can’t store glucose. It’s constantly relying on your diet to keep fueled up.

Higher glycemic index foods mess with your brain.
Foods with a high glycemic index spike your blood sugar quickly, and foods with a low glycemic nixed spike it slowly. Sure, they give you a quick sugar rush and a temporary energy boost. But what goes up must come down, and when your blood sugar crashes - your brain feels the effect.

So, if you’re consuming high-GI foods for breakfast, be ready for that inevitable crash. A steady supply of energy is key for keeping your brain sharp and focused throughout the day.

The healthiest breakfast is an empty plate.

You know what’s even better than a high-protein breakfast? Fasting for an extra few hours and eating it with your lunch instead. I promise you won’t die of hunger between 9 am-12 pm.

Try it.

I guarantee you’ll never feel as mentally sharp and ready to attack the day.

I write 90% of these Quora posts first thing in the morning, fasting. As soon you eat, you feel satisfied. Then there’s no need to distract yourself with work anymore - you become lazy.

Just make sure you consume enough calories and protein in your ‘break-fast’ meal at 12. Between chicken, eggs, and protein Greek yogurt - I usually get around 60g in.

Do you eat breakfast? What’s your go-to meal to start the day?

EDIT: Wow, I never thought a post about porridge could be so controversial. 370k views and counting.

Despite the temptation to add fuel to the fire and watch the comments explode, it’s more important to me to spread accurate information. There are a few things about the original post that need clarifying.

Oatmeal quality matters.

When I wrote the original post, I was mainly referring to instant oats which are highly processed.

Turns out, steel-cut and rolled oats may have a lower glycemic index than quick oats. [1]

It’s an important distinction, especially since the oats lower on the glycemic index will provide a slower release of energy and can help stabilize blood sugar. [2]

Fasting.

The next biggest outrage was on the point of fasting. This is a hill I'm more willing to die on because the research is clear.

• Intermittent fasting can reduce type 2 diabetes risk by increasing insulin sensitivity [3].
• It can help decrease inflammation and promote better health [4].
• Fasting helps reduce body fat, naturally increasing human growth hormone [5].

Conclusion.

I’m not a qualified nutritionist. There’s a reason why I put the credential to this post as ‘blogger’ in the first place.

It was never my intention to spread misinformation. I enjoy food and its relationship to health. I share my experiences on a social platform because it’s fun to interact with the community and understand different points of view.

If you need serious dietary support then you should hire a professional.

Thank you to everyone who engaged with the post.

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What is the healthiest food we can eat?

 In the realm of nutrition and health, the question of what constitutes the "healthiest food" often sparks lively debates among dietitians, nutritionists, and health enthusiasts alike. However, a closer examination reveals that the answer may be more nuanced than a singular food item; rather, it encompasses a variety of nutrient-dense foods that can significantly enhance our well-being when consumed as part of a balanced diet.

Nutrient Density: The Key Factor

At the heart of the healthiest food discourse is the concept of nutrient density—foods that provide a

 high amount of vitamins, minerals, and other beneficial compounds relative to their calorie content

. Leafy greens, such as kale and spinach, are exemplary. These vegetables are low in 

calories yet packed with essential nutrients, including antioxidants, vitamins A, C, and K, and minerals

 like iron and calcium. The adage "eat the rainbow" rings true here; incorporating a variety of colorful

 fruits and vegetables ensures a spectrum of nutrients and promotes overall health.

The Power of Whole Foods

Whole foods—those that are minimally processed—are generally regarded as the healthiest options. 

Foods like legumes (beans, lentils), whole grains (quinoa, brown rice), nuts, seeds, and fresh fruits and 

vegetables are celebrated for their ability to nourish the body effectively. For instance, legumes are

 excellent sources of plant-based protein and fiber, which support digestion and can aid in maintaining

 a healthy weight. Similarly, whole grains provide complex carbohydrates, essential for sustained energy 

release.

Omega-3 Fatty Acids: A Special Mention

When considering healthy foods, we cannot overlook the importance of healthy fats, particularly 

omega-3 fatty acids. Fatty fish, such as salmon, sardines, and mackerel, are rich sources of these 

essential fats, known for their anti-inflammatory properties and heart health benefits. For those 

following a plant-based diet, chia seeds, flaxseeds, and walnuts serve as excellent alternatives to obtain

 omega-3s.

Fermented Foods: A Gut-Friendly Choice

The role of gut health in overall wellness has garnered much attention recently. Fermented foods like 

yogurt, kefir, sauerkraut, and kimchi are rich in probiotics, which can support a healthy gut microbiome. 

A balanced gut can improve digestion, boost immunity, and even enhance mental health.

Moderation and Variety Matter

Ultimately, claiming a singular “healthiest food” undermines the importance of variety and moderation

 in our diets. The Mediterranean diet, which emphasizes diverse plant foods, healthy fats, and lean

 proteins, consistently ranks highly in studies assessing longevity and health outcomes. It’s not just

 about what we eat but how we combine different foods to create a balanced dietary pattern.

Conclusion: The Healthiest Food is a Combination

In conclusion, the healthiest food is not defined by a single ingredient but rather by a diverse array of 

nutrient-dense options that can be integrated into a well-rounded diet. By prioritizing whole foods,

 incorporating plenty of fruits and vegetables, including healthy fats, and embracing fermentation, we

 can cultivate a sustainable and nourishing dietary practice that supports our health over the long term.

 As always, individual needs may vary, and it’s wise to consult with a healthcare professional or 

registered dietitian when making significant dietary changes. Remember, health is a journey, not a 

destination—one delicious, balanced meal at a time.

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What minor diet changes can change your life?

 

Drink only water.

Eat breakfast if you don’t already.

Try not to eat too late at night.

Eat what you want but just smaller portions. Instead of getting a Big Mac combo and Junior Chicken, get a Big Mac combo with water and no salt on the fries.

Try to reduce your salt intake, as it’ll make you retain less water.

Drink water before and during meals.

Start off your lunch/ dinner with a homemade soup or salad. I find that when I’m starving I’ll hoover everything and overeat but if I start with a soup, it gets rid of that frenzy.

Sleeping enough also helps. If you sleep too little you’re more likely to overcompensate with food.

Add a green vegetable to each meal.

Barbeque food or bake food instead of frying it.

I buy Lindt chocolate balls for when I want a snack. I like the candy cane one they have and it’s white chocolate. When I’m craving sweets, one of these will suppress my cravings for the rest of the day. I make sure I only take one with me, so even if I want another one, I don’t have one. It also makes it easier to keep them in the house and not eat them because it’s not like I’m depriving myself of them. When I look at them I think, I’ll have one later, so it’s less of a tease.

Cook some of your meals if you can.

Fiber is an essential nutrient that promotes digestive health and helps control blood sugar levels. Eating a diet rich in fiber can also help with weight management, lower cholesterol levels, and reduce the risk of chronic diseases such as heart disease and diabetes. However, not all high-fiber foods are low in sugar. Some fruits, for example, are high in fiber but also contain natural sugars. Here are some high-fiber, low-sugar healthy foods:

1. Vegetables

Vegetables are an excellent source of fiber and low in sugar. Leafy greens such as spinach, kale, and collard greens are particularly high in fiber. Other fiber-rich vegetables include broccoli, Brussels sprouts, cauliflower, carrots, and sweet potatoes.

2. Nuts and Seeds

Nuts and seeds are a great source of fiber and healthy fats. They also tend to be low in sugar.

 Some good options include chia seeds, flaxseeds, almonds, pistachios, and walnuts.

3. Legumes

Legumes such as beans, lentils, and chickpeas are high in fiber and low in sugar. They are also a 

good source of protein and other essential nutrients. Adding legumes to your diet can help

 improve digestion, regulate blood sugar levels, and reduce the risk of chronic diseases.

4. Whole Grains

Whole grains such as brown rice, quinoa, and oatmeal are an excellent source of fiber and

 complex carbohydrates. They are also low in sugar and can help regulate blood sugar levels. 

Other good options include bulgur wheat, barley, and whole-grain bread.

5. Berries

Berries such as raspberries, blackberries, and strawberries are high in fiber and low in sugar. They

 are also a good source of vitamins and antioxidants. Adding berries to your diet can help

 improve digestion, boost immunity, and reduce the risk of chronic diseases.

6. Avocado

Avocado is a unique fruit that is high in fiber and healthy fats. It is also low in sugar and can help

 regulate blood sugar levels. Adding avocado to your diet can help improve digestion, reduce

 inflammation, and promote heart health.

7. Dark Chocolate

Dark chocolate is a great source of fiber and antioxidants. It is also low in sugar and can help

 regulate blood sugar levels. Eating dark chocolate in moderation can help improve digestion, 

boost mood, and reduce the risk of chronic diseases.

In conclusion, there are many high-fiber, low-sugar healthy foods that you can add to your diet

 to improve your health. Vegetables, nuts and seeds, legumes, whole grains, berries, avocados, and

 dark chocolate are all great options to consider. Remember to eat a variety of foods and to

 consume them in moderation to ensure a balanced diet.

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