#63. Story Time: 5 Super Foods to Lower Cholesterol

Hello Moms,

Written By Christiana Stephen

‘I think that age as a number is not nearly as important as health. You can be in poor health and be pretty miserable at 40 or 50. If you’re in good health, you can enjoy things into your 80s’- Bob Barker

Fruit salad

 

This quote reminds me of my grandma horned 80 in August, she looking healthy and strong and this is what i desire for all the moms reading this blog and being part of our journey. Its a new week, so Happy new week to all of us.

After working with a lot of moms who are over 40 years of age. If you have been told by tour doctor that your cholesterol level is high then read on.

I have decided to write about something that is quite common among quite a number of people.

They are two types of cholesterol-the bad LDL cholesterol and the good HDL cholesterol. So what you should aim to do is to reduce the bad one and raise the good one.

With these 5 super foods frequently consumed, you are on your way to a healthy lifestyle.

Fresh avocado fruits isolated on white, with clipping path

Avocados: according to Paula Rasich from prevention.com ‘avocados are a great source of heart-healthy monounsaturated fat?a type of fat that may actually help to raise levels of HDL (“good”cholesterol) while lowering levels of LDL (“bad” cholesterol). And these delectable green orbs pack more of the cholesterol-smashing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. So the combination of beta-sitosterol and monounsaturated fat makes the avocado an excellent cholesterol buster.

Mixed nuts

Nuts: according to heartuk.org.uk ‘all nuts are rich in vegetable protein, fibre, heart healthy unsaturated fats, vitamin E, magnesium, potassium, natural plant sterols and a host of beneficial plant nutrients. 30-35g a day of nuts (a handful) has the potential to lower cholesterol by an average of 5%.

Bowl of rolled oats
Bowl of rolled oats

Oats Cereals

Beans
All kinds of beans

Beans

Raw broccoli on wooden background

Broccoli

Vegetable Market

Please Note that All fruits and vegetables are low in saturated fat so eating more helps to keep saturated fat intake low. Fruit and vegetables are also a valuable source of cholesterol lowering soluble fibres. Try to include at least one pulse (beans, peas, lentils) everyday. Other rich sources of soluble fibre include sweet potato, aubergene, okra (ladies finger), broccoli, apples, strawberry and prunes.

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Christiana Stephen View All →

I am Dr. Christiana Stephen, a wife, a mom of 4 under 4 year old kids, a photo lover, makeup artist, a wellness coach and a lecturer. Motherhood for me is ongoing, its a period of learning and unlearning. I am passionate about a lot of things but most importantly helping mothers around the world reach their wellness goals comes as top priority. Hence, I have created this community for every woman out there. Feel free to be part of this amazing journey of motherhood and wellness. I will say raising this community is inspired by my experience and learning process. The main essence is to empower moms on the benefits of healthy living as well as the need to create a life work balance.
I am nice so a lot of people say and I believe I am very approachable even when there is a lot to be done. I love teaching. I can teach on a lot of things including time and stress management.

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