Top Foods for Cholesterol

1.     Spinach. full of lutein which helps protect against macular degeneration, a leading cause of blindness. Research suggests that just a half cup of spinach daily also protects against heart attacks.

2.     Salmon. Research shows that certain types of fat actually protect against high cholesterol. Omega-3 fatty acids are found in salmon which help lower "bad" LDL cholesterol, raise "good" HDL cholesterol, and lower triglycerides. The American Heart Association recommends eating at least two servings of fish every week, preferably fatty fish, by far the richest sources of fish-oil omega-3s.

3.     Beans: Beans are rich in fiber and very high in cholesterol-lowering soluble fiber. By eating just a cup of any type of beans a day (kidney, navy, pinto, black, chickpea, or butter beans) you can lower cholesterol by as much as 10 percent in six weeks. Eat beans five or more times a week. The FDA and the National Cancer Institute recommend that adults get 25 to 30 g of fiber each day.

4.     Soy. Reducing saturated fat is the most important dietary change you can make to cut blood cholesterol. Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat. The FDA recommends getting at least 25 grams of soy protein each day. Consuming 25 grams of soy protein daily lowers high cholesterol.

5.     Avocado. Avocados are an excellent source of monounsaturated fat. This is a type of fat that may actually help to raise levels of HDL while lowering levels of LDL. The American Heart Association recommends that you get up to 15 percent of your daily calories from monounsaturated fats like those contained in avocados.

Foods that burn more calories than they contain

Celery is not the only food that actually makes you burn more calories than it provides. There are a number of other delicious, yet healthy foods one can eat to burn calories while trying to lose weight. These foods not only burn more calories than they provide, but also contain additional minerals and nutrients that are essential for a healthy diet. Therefore, these are great additions to add to any meal while trying to shed some pounds and improve your eating habits.

Cucumbers. Calorie content: 100g contains 16 calories. Cucumbers are made up mostly of water. They are an excellent source of vitamin C and can be effective in reducing any high levels of inflammation in the body. They also contain ascorbic acid and caffeic acid, which helps prevent water retention.

Asparagus. Calorie content: 100g contains 20 calories. Asparagus contains antioxidants that can help reduce inflammation. It can also help to improve your metabolic rate and has diuretic nutrients that can aid in getting rid of harmful toxins. Additionally, they are rich in folate, which makes it a good food for pregnant women as folate is beneficial during pregnancy.

Cauliflower. Calorie content: 100g contains 25 calories. Cauliflower contains no fat. It is rich in Vitamin C, vitamin K, and fiber. Cauliflower is also rich in flavor, so there is no need to have to add additional spices and things to make it taste good. A good way to eat cauliflower is when it is lightly steamed or even raw. This way, it will remain crunchy. It will also make you feel fuller longer because will take you longer to chew, giving your body more time to realize that you are actually full.

Celery. Calorie content: 100g contains 16 calories. Celery is made up of 75 percent water and 25 percent fiber. Because it is rich in water, you are able to burn more calories while eating it as opposed to gaining them. Celery is a great snack while trying to lose weight because it takes more calories to eat celery than celery contains.

Tomatoes. Calorie content: 100g contains 18 calories. Tomatoes are rich in flavor and lycopene. It is actually the lycopene that gives tomatoes their vibrant red color. They are rich in vitamin C and low in calories. Tomatoes are also an antioxidant which helps lower the risk of heart attacks and strokes. Prior research says that cooked tomatoes are the most beneficial. Cooked tomatoes can have the same benefits as statins for people with high cholesterol or high blood pressure.
 

Papaya. Calorie content of papaya: 100g contains 43 calories. Fresh papayas have less calories per gram. Therefore, eating fresh papaya makes you feel full without going over your daily limit. They are rich in antioxidants, fiber, as well as vitamins C, E, and A. They also have digestive enzyme called papain which can help with digestion. Their fiber content can help lower cholesterol and with constipation.

 Chili peppers. Calorie content of chili peppers: 100g contains 40 calories. Chili peppers are known to be hot and spicy. These are actually one of the best foods for burning calories. They contain capsaicin which helps boost your metabolic rate and as a result helps the body burn more calories right after eating them. Raw chili peppers are a great addition to meals. Or, since they are used to make hot sauce and chili flakes, try adding one of these to your next meal for additional spiciness, flavor, and a boost in your metabolic rate. Chili peppers are also great for curbing your appetite.

 Apples. Calorie content of apples: 100g contains 52 calories. The best kind of apples to eat are green apples. Specifically, granny smith green apples. This is because green apples are rich in dietary fiber and help you feel fuller for a longer amount of time. Prior research has shown that dietary fiber is can help with weight loss as it curbs your appetite. Their high fiber content also makes them have a lower glycemic index compared to other fruits.

Coffee. Calorie content of plain black coffee: 0-2 calories. Just one cup of black coffee is all you need to jump start your day. It is best to drink it black as that contains little to no calories, which is great when trying to lose weight. Try to limit or avoid adding sugar or milk, as this can significantly increase the calorie intake. Black coffee also boosts your metabolic rate which can also help curb your appetite.

Trick yourself to lose weight

1.     Trick your brain into eating smaller portions. Eat on smaller plates. A huge piece of chicken looks a lot larger on a medium sized plate than it does on a large platter. And a small serving of rice is much more appealing in a small bowl than in a large one. You can only fit so much food onto smaller dishes. Just don't use this method as an excuse to go back for seconds.

2.     Always try to eat at a table. Eating on the go, at your work desk, or in front of the television can be harmful to your weight-loss plan. Research shows that focusing on food, with minimal distractions, can help you enjoy flavors and reduce overeating. Eating at the table can also help with portion control: Prepare your meal, and then commit to yourself that you won't go back to the kitchen for seconds.

3.     Eat before going to the grocery store. If you go to the grocery store on an empty stomach, you’re more likely to buy whatever you think would satisfy your hunger at that moment. Research shows that shoppers bought more high-calorie foods in the hours leading up to dinnertime than earlier in the day. So make sure to have a snack that is packed with protein before you go to the grocery store. Or, plan your trip to the grocery store after a meal. And don't go grocery shopping without a list of healthy foods.

4.     Only eat half the portions at a restaurant, pack the rest to go. Restaurant meals are often too big and loaded with calories and sodium. This is hard to do halfway through the meal, so ask for one half to be packed up as soon as it arrives. This leaves you with a reasonably sized plate of food, as well as an additional meal for another time.

5.     Keep healthy food stocked and visible. A recent study shows that thought process is pretty common. The research suggests that people who eat healthy often do so because nutritious foods like fruits and veggies are visible and easy to reach. Therefore, buy a fruit bowl and put some fruit you like in it. Another option is to keep cut up veggies right in front in your fridge. 

To keep weight off, keep kitchen counters food free

How much food do you keep in plain sight on your kitchen counter?  You might reconsider putting it in a cupboard or pantry as the saying, “out of sight, out of mind,” appears to have a special association when it comes to body weight.  A recent 2015 study conducted by the Cornell Food and Brand Lab headed by Brian Wansink, professor and director of the lab and author of Slim by Design: Mindless Eating Solutions for Everyday Life, has found a correlation between the amount and type of food visibly kept on a kitchen counter and how much the members of that household weigh.

Wansink has extensively studied eating behavior for years and this most recent study is an example of how our food environment in our homes influences our eating habits and our body mass index.  This current study has two parts: in Study 1, 500 households nationwide were asked to inventory their kitchen along with providing their height and weight; in Study 2, also called The Syracuse Study, researchers photographed and catalogued 210 households in Syracuse, New York with occupants of the households also providing their height and weight. 

The results of the studies demonstrated habits of slim people differ from habits of overweight to obese people which may play a huge role in whether a person gains weight or not. People desiring to lose weight are often told to go on a diet and count calories when maybe one of the best things they can do is modify their food environment within their homes.  Making some small yet appreciable changes might make a world of difference.

An example of Wansink’s past research shows notable behavioral differences between how obese individuals and normal weight individuals at an all-you-can-eat buffet:  obese diners tend to sit closer, facing the buffet, use a larger plate and are likely to sit at a table.  Normal weight diners tend to sit farther from, facing away from the buffet, using smaller plates and sit in a booth.  Neither the obese or normal weight individuals were counting calories, yet the normal weight individuals were naturally practicing fat-proofing tricks they had unconsciously been doing for years.

This recent study has applications that each of us can use to help design our food environment within our homes, particularly our kitchens, to make them more conducive to reduce temptations to overeat leading to weight gain. 

Food environments of homes where the occupants were overweight to obese:

·      Tended to store or keep food – such as regular or diet soft drinks, cereals, packaged snack foods, cookies, candy - visibly out in the open on a kitchen counter or other highly visible location.  They weighed 24 to 26 lbs more than people who did not store food out in the open.

·      Tended to buy food in bulk or large-sized packages.  Just keeping breakfast cereal on the counter was associated with the women in that household weighing 20 lbs more. 

Food environments of homes where the occupants were normal weight:

·      Tended to have fruit in a fruit bowl on the counter and no other food visible.

·      Tended to have a designated cupboard for snack items.

·      Tended to not buy food in bulk or large-sizes.

Even though the findings of this study are correlational, it does suggest the notion that when we can visibly see food and it’s convenient to us, there’s a good chance we’re going to consistently eat more which increases the chance of gaining weight.  When you remove eating cues in your home environment, it lessens the tendency to overeat. 

Wansink’s Slim By Design book makes these suggestions to help win the battle of weight gain by redesigning your kitchen environment:

·      Keep your kitchen a little less inviting.  Remove the TV, the iPads, computer and comfy chairs so you are not as tempted to spend a lot of time there.

·      Keep tempting foods out of sight and inconvenient to get to. 

·      Rearrange cupboards, pantries and the refrigerator so the first foods you see are at eye level and the healthiest for you.

·      The only visible food allowed on the kitchen counter is a bowl of fruit.

·      Make it easy to cook in your kitchen.  If you can easily move around in the kitchen, you’re more likely to want to cook from scratch which generally is healthier.

·      Even the color of your kitchen makes a difference.  Too bright of a color may cause you to eat quickly eating too much whereas too dark of a color may cause you to linger longer eating more.  Find a happy medium between too bright and too dark of a color.

Overall, we need to consider how our food environment does affect our eating behavior more than we realize.  When we are bombarded by seeing food throughout the day within the convenience of our homes, it can tempt us to overeat.  Make a few simple changes in your environment, and the chances of temptation are significantly reduced.

Want healthy gut bacteria? Follow the Mediterranean diet

Once again, the Mediterranean Diet continues to shine as an exceptionally healthy way of eating.  A recent 2015 study demonstrated a direct link between the type of food consumed in the Mediterranean Diet and the production of health-promoting short-chain fatty acids (SCFAs) in our intestinal tract.

When we eat insoluble fiber from plant based foods such as fruits, vegetables and legumes, it is fermented into SCFAs by bacteria living in the intestinal tract. These SCFAs are beneficial as they appear to help reduce heart disease, diabetes and inflammatory diseases. 

The study looked at 153 Italian adults who followed the Mediterranean Diet.  The Mediterranean Diet consists of large amounts of vegetables, fruits, legumes, nuts, whole grains, fish and low amounts of saturated fat, red meat and dairy foods.  The Italians following this way of eating had high levels of SCFAs and those who consumed the most plant based foods, basically vegetarians, had even higher levels of SCFAs than those who ate meat.  Meat eaters can benefit from SCFAs if they keep portion sizes small and consume more plant based foods.   A compound called trimethylamine oxide (TMAO) found in higher levels of individuals who eat beef, eggs, pork, and fish, is linked to heart disease.  The vegetarians and those who follow the Mediterranean Diet have lower levels of TMAO. 

The message learned here is to eat more plant-based foods having them fill up at least one-half of your dinner plate each day and keeping meat portions to a minimum.  Learn more about following the Mediterranean Diet way of eating and how it can boost your health and reduce disease.