The Ultimate Foods That Lower Cholesterol Quiz Part II
There is a lower incidence of heart disease in Mediterranean countries compared to America. What is the difference in Mediterranean eating habits that contributes to better heart health?
Monosaturated fat is found in olive oil, which residents of the Mediterranean region consume in much larger quantities. Monosaturated fat decreases cholesterol levels.
How much olive oil should you consume per day to lower your risk of heart disease?
The American Food and Drug Administration recommends consuming two tablespoons of olive oil per day to reduce your risk of heart disease.
Besides reducing cholesterol levels, how else does olive oil benefit health?
Typically, individuals who consume olive oil on a regular basis have less saturated fat in their diet. Moreover, olive oil does not raise triglyceride levels or decrease good (HDL) cholesterol levels.
How many calories are there in one tablespoon of olive oil?
Keep in mind, even though olive oil has health benefits, it can still contribute to weight gain and poor weight management.
What foods contain plant sterols and plant stanols?
Plant sterols and plant stanols are found in a variety of foods, including: fruits, vegetables, vegetable oils, margarine, salad dressings, snack bars and orange juice.
How do plant sterols and stanols contribute to cholesterol health?
Plant sterols and stanols, in relatively small quantities, can lower bad (LDL) cholesterol. Plant sterols and stanols have no effect on good (HDL) cholesterol levels.
What is the recommended daily intake of plant sterols and stanols for lowering cholesterol?
Consuming two to three grams of sterols and stanols per day can reduce cholesterol levels by 6 to 15 percent. Consuming more than two to three grams per day, however, will not lower your cholesterol levels any further.
What is psyllium?
Psyllium is a natural soluble fiber that comes from the husks of psyllium seeds.
What food products typically contain psyllium?
Psyllium is typically found in some ready-to-eat cereals and in laxatives such as Metamucil. In the past, psyllium was predominantly used to treat constipation.
How much psyllium should you eat per day to reduce your LDL cholesterol?
You can decrease your LDL cholesterol by nine percent by eating enriched cereals that contain 10 to 12 grams of psyllium in one serving.
Which of the following are whole grains?
Whole grains include: whole oats, whole wheat, whole rye, whole grain-barley, brown rice and popcorn.
What are the health benefits of whole grains?
Whole grains protect against a whole host of ailments, including: heart disease, diabetes, cancer and obesity.
What heart healthy component can be found in flaxseed?
Flaxseed contains soluble fiber and alpha-linolenic acid (ALA), which is an omega-3 fatty acid. In fact, ALA is an essential fatty acid, as our body does not produce it naturally.
What foods, besides flaxseed, are rich in alpha-linolenic acid (ALA)?
Walnuts, canola oil, soybean oil and leafy greens, in addition to flaxseed, are rich in alpha-linolenic acid.
How much can you lower your risk of heart disease by consuming the recommended daily amount of flaxseed (1.8 grams for women and 1.4 grams for men)?
Some research claims that you can lower your risk of heart disease by 45 percent if you take the recommended daily amount of flaxseed, although the verdict is still out. It is unclear at this point whether flaxseed actually lowers cholesterol levels.
Why is guggul a controversial supplement for lowering cholesterol levels?
Guggul, a tree extract native to India, was once believed to lower LDL cholesterol. More recent research, however, supports the finding that guggul actually raises LDL cholesterol levels.
Lethicin helps in the transportation of:
Lecithin is essential for healthy bodily functions. Lecithin helps in the transportation of nerve impulse in the body, and with the transportation of triglycerides and cholesterol in the bloodstream.
What are the health benefits of lethicin?
Lethicin helps improve memory and helps with a variety of illnesses, including arthritis and skin disorders. Lecithin was once believed to help reduce cholesterol levels, but more recent research has suggested otherwise.
Policosanol is a mixture of various compounds and is found in:
Policosanol is derived from sugar cane. It is also found in beeswax, wheat germ and rice bran.
What is the recommended daily intake of policosanol for lowering cholesterol?
Daily intake of policosanol is not recommended, although some research does suggest that 5 to 40 milligrams of policosanol per day can reduce your LDL cholesterol up to 30 percent.
Continue learning about the vast array of foods that help lower cholesterol. Take this quiz to find out how olive oil, plant sterols, psyllium and whole grains lower cholesterol and contribute to better health. Discover some more controversial supplements that claim to lower cholesterol, such as flaxseed, guggul, lecithin and policosanol.
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