3) Root Crops
Okay maybe
not as sweet tasting but still yummy.
A new study
conducted by the Department of Science and Technology’s Food and Nutrition
Research Institute revealed that all kinds of root crops have been found to
lower cholesterol.
Cassava
(sometimes known as yucca) and sweet potatoes were found most effective but the
high fiber content of any type of root crop blasts your cholesterol in the
right direction.
Now you might
be wondering about the high starch content of many root crops such as potatoes.
You see, the fiber counteracts the starch and slows down how long it takes to
get into the blood stream.
Starch is
also in essence pure glucose, which can fuel every cell in your body. So it’s
healthy and necessary. This is the opposite of fructose (50% of all sugars and
HFCS), which can only be processed in the liver and is then transferred
directly into body fat.
So starch
is good, especially when loaded with fiber as in root crops.
4) Go for
Nuts
Although nuts
were for a long time considered nothing more than junk food, repeated studies
have proven extreme health benefits from eating nuts in moderation.
Since 2003
the FDA has given several types of producers permission to include a statement
on their packaging: “Eating a diet that includes one ounce of nuts daily can
reduce your risk of heart disease.”
Walnuts are
for example high in Omega 3 fatty acids and other beneficial ingredients. A
study published in Diabetes Care revealed that type 2 diabetes patients who
included a handful of walnuts in their diet lowered their bad cholesterol level
by 10%.
Another study
published in the journal Circulation revealed that people who added two
handfuls of almonds into their diet lowered their Cholesterol level by 9.4%.
Don’t be
scared of the high calorie level of nuts. The old “calories in, calories out”
myth doesn’t apply in this case. Many studies have shown that adding a handful
or two of nuts (including peanuts) does not cause an increase in body weight.
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