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Skin Care Articles
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10 Foods To Eat Every Week
Fish
Twice A Week
Omega-3 fatty acids found in high-fat fish may help maintain normal heart function, prevent platelets from clotting, and promote healthy blood pressure.
Options: salmon, tuna, mackerel, sardines, swordfish
Beans
3-4 Times A Week
Provide lots of fiber, which reduces LDL ("bad" cholesterol); if beans are a substitute for animal meat, they reduce saturated fat in your diet, which also decreases LDL cholesterol and prevents hardening of arteries.
Option: soy products such as tofu or soyburgers
Cruciferous vegetables
Every Day
Provide generous amounts of fiber and micronutrients that decrease LDL cholesterol and prevent hardening of arteries.
Options: broccoli, cauliflower, Brussels sprouts, cabbage
Brightly colored vegetables
Every Day
Fiber and micronutrients decrease LDL cholesterol and prevent hardening of arteries. These are also low in calories, which helps keep weight down -- which also reduces risk of heart disease.
Options: spinach, romaine lettuce, winter squash, carrots, bell peppers
Fruits
Every Day
Fiber and micronutrients decrease LDL cholesterol and prevent hardening of arteries.
Options: any fresh fruit -- apples, peaches, plums, apricots, berries; dried fruit; frozen fruit; even canned fruit (Not fruit juice because it doesn't have fiber)
Whole Grains
Every Day
Fiber and micronutrients decrease LDL cholesterol and decreasing risk of heart disease
Options: Whole-wheat bread, brown rice, oatmeal and popcorn
Canola and soybean oil
Every Day
(Use when cooking to replace butter, margarine, or shortening.)
These oils are high in omega-3 fatty acids, which may help maintain normal heart function, prevent platelets from clotting, and promote healthy blood pressure. They also are high in unsaturated fats, which lower LDL cholesterol.
Options: cholesterol-lowering tub spreads
Low-fat, Non-fat Dairy Products
Every Day
These products reduce risk of heart disease, if they replace whole-fat dairy products.
Options: Buttermilk and low-fat/non-fat milk, cottage cheese, yogurt
Alcohol
Every Day
(Just 1 drink for females, 2 drinks for males, only if you already drink.)
Alcohol has been shown to increase HDL ("good") cholesterol, lowering the risk of heart disease.
Options: A 12-ounce beer, 5 ounces of wine, 1.5 ounces of 80-proof liquor.
The Occasional Treat
Once In Awhile
Eat something you love -- but in moderation.
Options: Slice of birthday cake, chocolate on Valentine's Day
Plus! A Generous Helping of Exercise
Every Day
Make sure you accumulate 30 minutes of exercise each day. It helps keep your LDL and HDL cholesterol levels in good shape.
Options: Walking, taking the stairs, running, bicycling -- whatever you enjoy.
Source: Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and vice-chair of nutrition for the American Heart Association.
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