Latest news with #KellyPlowe
Yahoo
3 days ago
- Health
- Yahoo
The #1 Breakfast to Reduce Your Risk of Stroke, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points A bowl of oats with nuts and berries is one of the best breakfast options to help lower stroke risk. This meal packs potassium, soluble fiber, anthocyanins and other blood-pressure-friendly nutrients. Regular exercise, quitting smoking and limiting alcohol can also help reduce your risk of a healthy breakfast each morning is about more than just fueling up for the day ahead. It also impacts your long-term health, including your stroke risk. If you're looking for the best breakfast to reduce your risk of stroke, registered dietitians suggest you start your morning with a bowl of oatmeal topped with nuts and berries. This simple combination is packed with nutrients that keep your blood vessels healthy and your blood pressure in check, both of which are key in lowering your stroke risk. 'High blood pressure is the leading cause of stroke,' says Romy Nathan, M.P.H., RDN. 'The DASH—Dietary Approaches to Stop Hypertension— trial showed that a diet rich in fruits, vegetables, whole grains and low-fat dairy, and low in saturated fat, added sugars and sodium can lower blood pressure as effectively as some medication.' Curious to learn exactly how a simple breakfast can reduce your risk of stroke? Here's what you need to know. Why Dietitians Love Oatmeal with Nuts and Berries for Breakfast to Help Reduce Your Stroke Risk Here are a few reasons why oats topped with nuts and berries is a solid choice if you're looking to lower your risk of stroke. The Breakfast is Rich in Potassium Oats, nuts like almonds and walnuts, and berries all provide potassium and can contribute to a heart-healthy diet.,, Potassium is an essential nutrient for several reasons, including its ability to help lower blood pressure. The World Health Organization and the American Heart Association recommend eating potassium-rich foods to lower blood pressure. The current recommendations are 3,400 milligrams per day for men and 2,600 milligrams per day for women. Potassium plays a crucial role in various physiological processes that impact blood pressure, including maintaining fluid balance, balancing acids and electrolytes within the body, and supporting normal cell functioning. Interestingly, increasing dietary potassium can also reduce the effects of sodium. As you eat more potassium, more sodium is lost through urine. 'Potassium causes the kidneys to excrete excess sodium from the body,' says Joan Salge Blake, EdD, RDN. 'Keeping sodium levels low can help lower blood pressure. Oats Are Loaded With Soluble Fiber Oats are rich in beta-glucan, a type of heart-healthy soluble fiber that binds with bile acids in the digestive tract, helping remove cholesterol from the body. 'This in turn helps to lower your LDL levels and keep less atherogenic plaque from accumulating in artery walls,' Nathan says. With less fatty plaque build-up in the arteries, there's a lower risk of stroke. Berries are Rich in Antioxidants and Other Blood-Pressure-Friendly Phytonutrients Berries are rich in antioxidants and phytonutrients, both of which may help reduce the risk of stroke. 'Antioxidants neutralize free radicals and reduce inflammation in blood vessels, ultimately protecting the lining of blood vessels from damage,' Nathan says. Meanwhile, the deep blue, red and purple hues in blueberries, strawberries, and blackberries come from anthocyanins, which are a type of flavonoid that can lower blood pressure, improve blood vessel function, and reduce inflammation. Other Strategies to Reduce Your Stroke Risk Cut back on processed red meat. Research shows that eating processed meat can increase your risk of stroke and other forms of cardiovascular disease. 'Saturated fat is the primary culprit for increased LDL levels, and reducing it in one's diet is the first step to healthier blood lipid levels,' Nathan says. 'Replacing some animal-based meals with plant-based options can reduce saturated fat intake.' Eat more anti-inflammatory foods. 'Anti-inflammatory foods help reduce stroke risk by protecting the blood vessel lining from damage caused by chronic inflammation, which can be triggered by aging, poor diet, and other lifestyle factors,' Nathan says. If you drink alcohol, do so in moderation. Drinking large amounts of alcohol can raise your blood pressure (which can increase your stroke risk), so it's best to keep your drinking in moderation. This means one drink a day for women and two drinks a day for men. Research published in the journal Stroke finds that among heavy drinkers, reducing alcohol consumption is associated with a lower risk of stroke. Stay physically active. Among people who are sedentary, stroke risk goes way up, research shows. However, regular physical activity, even daily or every other day, can make a significant difference in reducing stroke risk. Our Expert Take A satisfying bowl of oatmeal topped with nuts and berries is one of the best breakfast choices you can make to lower your risk of stroke. This meal packs potassium, soluble fiber, anthocyanins and other nutrients to keep your blood pressure in check and your blood vessels healthy. You can also reduce your stroke risk by eating less processed red meat, filling your plate with more anti-inflammatory foods, cutting back on alcohol, and exercising regularly. While eating a healthy breakfast and making lifestyle changes are excellent, proactive choices for your health, it's important to speak with a licensed doctor if you have any health concerns, including about your stroke risk. Read the original article on EATINGWELL
Yahoo
3 days ago
- Health
- Yahoo
The #1 Mistake People Make When Cutting Back on Calories, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points Fiber often becomes a shortfall nutrient when eating too few calories in an attempt to lose weight. Focusing on protein and eating a very low-calorie diet are reasons why we don't get enough fiber. Eating a high-fiber breakfast and a variety of foods can help you meet your daily fiber weight loss diets share a commonality: they restrict calories. After all, at the most basic level, your weight status is an equation of calories in, calories out. Research suggests that maintaining a calorie deficit (i.e., consuming fewer calories than you expend each day) is a primary factor in achieving weight loss. 'Calorie restriction can be very effective for short-term weight loss,' says weight loss dietitian Melissa Mitri, M.S., RD. However, Mitri emphasizes that other factors, like the types of food you eat, a consistent exercise routine, and effective stress management strategies, are also crucial for maintaining long-term weight loss. Effective as it may be, maintaining a calorie deficit can come with some common mistakes. The one Mitri says she sees most often: not consuming enough fiber. Neglecting this critical nutrient can do a surprising amount of harm to your weight loss efforts, not to mention derailing your digestion and downgrading your overall health. Here's why dietitians say we often fall short of fiber when on a calorie-restricted diet and how you can ensure you're getting enough. Why Fiber Falls By the Wayside When Trying to Lose Weight Fiber Isn't Exciting Let's be honest, in terms of popularity, fiber doesn't hold a candle to other, glitzier nutrients like protein or dietary supplements. 'One of the reasons people don't get enough fiber is because they simply aren't focused on it,' says weight loss dietitian Lainey Younkin, M.S., RD, LDN. 'It doesn't get as much attention as protein on social media.' Fiber's longtime association with unsexy digestive habits could be to blame for its lack of pizzazz as a weight loss aid. That said, fiber is a key nutrient for weight loss. Eating more of it is strongly associated with successful weight management, so it may be time to shift to a more balanced approach, prioritizing fiber along with other nutrients. Younkin says reading labels is a great place to start. 'Look at the dietary fiber [on Nutrition Facts labels] to see how much is in various foods that you buy.' The Focus Is On Protein It's no surprise that protein is all the rage at the moment. According to a 2025 survey by the International Food Information Council, 70% of Americans reported trying to consume more protein, a significant increase from 67% in 2023 and 59% in 2022. Additionally, high-protein diets have ranked as the most-followed eating pattern for the third consecutive year. Protein is well and good, but it's not the only superstar nutrient for weight loss. 'There is so much emphasis on protein for weight loss from the media and influencers, which leads many to believe this is the only thing that matters,' Mitri says. 'While protein is essential for health and certainly is one key nutrient for weight loss, fiber is just as essential to enhance fullness and provide volume on a reduced-calorie diet.' Not sure how much protein you need? Check out our protein calculator as a guide. Overestimating Fiber Intake If you eat a balanced diet, it's easy to believe your fiber needs are taken care of. But that's not necessarily the case. '[People often] assume that they're getting enough from eating more fruits and vegetables, and while fruits and vegetables have fiber, you have to eat a lot of them to hit your daily fiber goal of 25-38 grams per day,' Younkin says. To do so, Younkin suggests varying your plate with whole grains, beans and legumes. And if you're concerned about overdoing it on carbs, fear not! 'I often find that clients are scared of carbs, but there's no need to avoid them,' says Younkin. 'It's about choosing high-fiber carbohydrates and limiting refined carbohydrates. This will help you get more fiber, stay full longer and aid weight loss.' Eating Too Few Calories Sure, calorie restriction can be effective for weight loss, but taking it too far can mean overrestricting on fiber as well. 'A lot of my clients often think the fewer calories they eat, the better, especially if they've followed very low-calorie or overly restrictive diets in the past,' Mitri says. On an extremely calorie-controlled diet, however, it can be hard to reach the recommended amounts of fiber. Each gram of fiber contains 4 calories. At the recommended 25 grams for women and 38 grams for men, this equates to just 100 and 152 calories, respectively, from fiber each day. How to Eat Enough Fiber When Trying to Cut Calories When pursuing weight loss, stick to these dietitian-recommended strategies to keep fiber high and calories low. Prioritize protein fiber. Both of these nutrients are important for staying full. 'When planning your meals, ensure you have one to two quality sources of both protein and fiber, such as tuna or chicken for protein and leafy greens for fiber, which will help keep you full and thus make it easier to stick to a reduced-calorie diet,' Mitri advises. Keep variety in mind. You'll find fiber in all sorts of foods, so don't limit yourself to a mere handful of fruits and veggies. Whole grains, beans, nuts and seeds are other high-fiber choices. Incorporate favorite foods. If you're not enjoying your diet, you're less likely to stick with it. Mitri encourages keeping favorite foods on rotation, even when striving for a calorie deficit. Consider which high-fiber foods you genuinely like in your meals and snacks. Try a bigger, high-fiber breakfast. Younkin says the right breakfast can set you up for calorie-deficient success. 'Instead of trying to eat less, eat enough of the right nutrients to keep you full and satisfied (protein, fiber and healthy fat), so you don't raid the pantry later and end up in a calorie surplus.' Try adding high-fiber breakfast choices like oatmeal, bran cereal or a berry yogurt parfait. Our Expert Take On a low-calorie diet, fiber is your friend. While it might not seem like the most impactful nutrient, it plays a major role in promoting satiation, curbing cravings and regulating digestion—all of which factor into the success of a weight loss program. As you dial down your calories, don't fall prey to the mistake of neglecting fiber intake. High-fiber fruits, vegetables, whole grains, beans, nuts and seeds all deserve a place on a weight loss-friendly plate. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
The #1 Late-Night Drink for Better Sleep, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDKey Points Tart cherry juice may help you fall asleep faster and improve sleep quality. The fruit juice contains melatonin, antioxidants and tryptophan—all of which support quality sleep. Tactics like limiting screen time and being active during the day can help you sleep better at night.A good night's sleep can feel out of reach when your mind won't quiet or your body won't relax. But reaching for a calming beverage can help set the stage for deeper, more restful sleep. While plenty of drinks may support relaxation, one option stands out for its research-backed benefits: tart cherry juice. 'Tart cherry juice contains melatonin and tryptophan, two key compounds that help regulate sleep-wake cycles and promote better sleep quality,' says Samantha DeVito M.S., RD, CDN. It's linked to increased melatonin levels, longer sleep duration and improved sleep efficiency in both healthy individuals and those with insomnia. Read on to learn why dietitians recommend tart cherry juice for deep sleep, plus simple strategies for incorporating it into your nighttime routine. Why Tart Cherry Juice is the Best Late-Night Drink for Deep Sleep Natural Source of Melatonin Tart cherries are one of the few foods that naturally contain melatonin. 'Melatonin is a hormone that helps regulate the sleep-wake cycle,' says Lauren Manaker, M.S., RDN, LD. While your body makes melatonin on its own, several things can disrupt the body's natural production of melatonin, including light exposure, irregular sleep schedules and alcohol and caffeine intake, just to name a few. Drinking tart cherry juice can gently boost melatonin levels, which may help improve sleep onset and overall sleep quality without the grogginess often associated with certain sleep medications and supplements. Contains Sleep-Enhancing Tryptophan Thanksgiving turkey isn't the only thing that contains the sleep-inducing amino acid tryptophan—tart cherries have it, too. 'Tryptophan is an essential amino acid that plays a key role in the production of melatonin,' says Claudia Salinas, M.S., RDN, LD. Your body uses tryptophan to produce serotonin, which is then converted into melatonin, helping you fall asleep faster and stay asleep longer. Rich in Antioxidants to Support Recovery In addition to its sleep-supportive nutrients, this deep purple beverage delivers powerful antioxidants that play an indirect role in promoting better sleep and brain health. 'Tart cherry juice is a natural source of anthocyanins, antioxidant compounds that may help support deeper, more restful sleep,' says DeVito. Antioxidants help reduce oxidative stress and inflammation, both of which can negatively impact sleep quality and efficiency, the difference between the time spent in bed and the actual time spent sleeping. Reducing oxidative stress through the consumption of antioxidant-rich foods—like tart cherry juice—can support both restorative sleep and long-term cognitive health. , How to Enjoy Tart Cherry Juice Enjoy an iced mocktail. Pour tart cherry juice over ice and top with sparkling water and a splash of citrus for a sleepy mocktail. Add a scoop of magnesium glycinate powder—another nutrient known to help with sleep—to increase the sleep-enhancing benefits of the tart cherry juice. Have it with a light snack. 'Drinking tart cherry juice alongside a small snack—like whole-grain toast with almond butter—may help support tryptophan absorption and promote relaxation,' DeVito tells. Drink it 1-2 hours before bed. DeVito says this timing will help limit middle-of-the-night bathroom trips. Other Strategies for Deep Sleep Reduce end-of-day stress. It's hard to fall asleep when your mind is racing, so Salinas recommends incorporating relaxation techniques like breathing exercises, meditation, yoga or some light stretches to help manage stress. Establish a consistent sleep schedule. Aim to go to bed and wake up at the same time every day, even on weekends. A regular sleep-wake rhythm helps regulate your body's internal clock, making it easier to fall asleep and wake up feeling rested. Limit screen time before bed. Blue light can disrupt the production of melatonin, making it harder to fall asleep. 'I usually encourage shutting off screens at least 30-60 minutes before sleeping,' says Salinas. Get active during the day. Research suggests that consistent, moderate-intensity exercise can help you fall asleep faster and improve sleep quality.6 Aim to avoid high-intensity workouts close to bedtime. Avoid caffeine later in the day. Drink your last caffeinated beverage at least 4–6 hours before going to bed. Our Expert Take Drinking tart cherry juice before bed may help you fall asleep faster and improve sleep quality thanks to its melatonin, tryptophan and antioxidant content, but it's not a band-aid. If you're having difficulty sleeping, take a moment to assess your habits. A consistent sleep schedule, along with a nighttime routine, can help signal to your body that it's time for sleep. For deep sleep, consider adding more movement to your day, limiting afternoon caffeine intake and turning off devices an hour before lights out. With these daily habits—and a glass of tart cherry juice—you'll be catching more quality zzzs in no time. Read the original article on EATINGWELL
Yahoo
16-07-2025
- Health
- Yahoo
The Best Time to Eat Breakfast for Weight Loss, According to Dietitians
Reviewed by Dietitian Kelly Plowe, M.S., RDEating early in the day and front-loading your calories supports greater weight loss versus eating later. Experts suggest eating breakfast at least 12 hours after your last meal for the most benefits. Breakfast is linked to better diet quality, cognitive benefits and reduced risk of cardiovascular probably heard that breakfast is the most important meal of the day. And experts agree that, in most cases, some breakfast is better than no breakfast. That's because skipping breakfast is associated with an increased risk of obesity, insulin resistance and metabolic syndrome. But does it matter when we eat breakfast? Emerging research suggests that meal timing is important, especially for weight loss. 'Studies show that front-loading calories earlier in the day supports greater weight loss, even under the same daily calorie intake,' says Lindsay Fencl, RD, CD. Here's what dietitians have to say about the best time to eat breakfast, why eating earlier might be better and the many other benefits of breakfast. Eating earlier in the day aligns naturally with your circadian rhythm, the body's internal clock, which regulates the sleep-wake cycle, hormone release and metabolism. In other words, our bodies are more efficient earlier in the day, when it comes to digesting food and burning calories, as compared to the latter part of the day. It makes sense when you think about it: Food provides fuel, and you need that energy when you're awake during the day versus when you're sleeping at night. In fact, studies show that late-night eating is associated with weight gain and increased risk of chronic diseases like diabetes. But when should we eat breakfast? 'There is not an exact time that is best to have breakfast, as this may depend on the person and their typical schedule,' says Melissa Mitri, M.S., RD. 'However, it's clear that eating something matters, as research suggests a connection to eating earlier and greater weight loss.' Mitri does suggest waiting to eat breakfast until at least 12 hours after your previous meal as a good starting point, due to the metabolic benefits of an overnight fast. 'For example, if you ate dinner at 7 p.m., then your breakfast would be at 7 a.m. or later,' explains Mitri. There is one study that found a sweet spot when it comes to specific breakfast timing and weight loss. Results of the study showed that eating breakfast between 6:45 and 7:30 a.m. led to more weight loss over 12 weeks versus eating breakfast between 8:10 and 9:10 a.m. Caveat: This was one study. More research needs to be done to validate these findings. Eating breakfast could protect your brain from age-related cognitive decline. A recent study provided cognitive tests to more than 850 adults every 18 months. The researchers also looked for signs of neurodegeneration. The results showed that breakfast skippers did not perform as well on the cognitive tests compared to those who ate breakfast. Those who skipped the first meal of the day were also at greater risk of experiencing cognitive decline and signs of neurodegeneration. 'A quality breakfast, ideally consumed within two to three hours of waking, is linked to a wide range of health benefits, including better mood, improved cognitive function, smarter food choices and more effective weight management,' says Fencl. Eating breakfast may lead to eating a higher-quality diet overall. Research shows that skipping breakfast led to a two-point decrease in Healthy Eating Index Scores. Missing the first meal of the day lowered scores in the fruit, whole grain, dairy and empty calories categories. A quality breakfast can also do your heart some good. A clinical trial found that subjects who consumed 20% to 30% of their total calories at breakfast had lower BMIs and smaller waistlines, along with a 9% to 18% reduction in triglyceride levels and a 4% to 8% increase in HDL cholesterol levels. In addition to eating a balanced breakfast early in the day, and at least 12 hours after your last meal, follow these other habits for successful weight management. Eat a balanced lunch and dinner. At most lunches and dinners, aim to follow the balanced plate framework, making half your plate vegetables, a quarter of your plate whole grains and a quarter of your plate protein. This helps keep you full and satisfied. Eat mostly whole foods. Choose whole foods like fruits, vegetables, whole grains, lean proteins, nuts, seeds and legumes. These foods not only pack protein and fiber to keep you full, but also provide important vitamins, minerals and antioxidants that keep inflammation at bay. Consume refined sugars in moderation. Get your steps in. Walking is one of the most underrated forms of exercise for weight loss. Research shows that walking for 50 minutes, just four times a week (at moderate to vigorous intensity) can help with weight loss and losing fat in the belly region. Lift weights. Strength training helps build and preserve lean muscle mass. When you lose weight, you lose both fat and muscle, unless you're doing something to preserve that muscle mass. Less muscle means a slower metabolism. The Centers for Disease Control and Prevention recommends strength training at least two days per week. Get seven to nine hours of good-quality sleep. Sleep is just as important as diet and exercise when it comes to weight loss. Research shows that just one night of sleep deprivation decreases leptin, the satiety hormone, and increases ghrelin, the hunger hormone. This may lead to more snacking the next day, specifically on foods higher in fat and carbohydrates. Manage stress. Stress leads to elevated cortisol, the stress hormone. The carbs you crave when you're stressed? It's biological. Cortisol increases cravings for sugary and fatty foods. Elevated cortisol is also associated with an increase in belly fat. Practicing mindfulness techniques, meditation and exercise can all help reduce stress, which can impact weight loss. Eating breakfast early in the day aligns with your circadian rhythm. Your body is more efficient in the first part of the day at digesting food and burning calories compared to the latter. When it comes to timing, experts suggest waiting at least 12 hours after your last meal. Eating breakfast is also associated with a better-quality diet, short- and long-term cognitive benefits and a reduced risk of cardiovascular disease. Read the original article on EATINGWELL
Yahoo
13-07-2025
- Health
- Yahoo
6 Fiber-Packed Foods to Help Lower Your Cholesterol, According to Experts
Reviewed by Dietitian Kelly Plowe, M.S., RDEating more fiber can have a positive affect on your cholesterol levels and overall heart health. Experts recommend foods like raspberries, beans, chia seeds and oats. Lifestyle factors, like getting regular exercise and avoiding smoking, can also reduce your healthy cholesterol levels is one of the most effective ways to protect your heart, and the good news is that making simple diet and lifestyle changes can have a significant impact. 'When it comes to managing cholesterol, fiber is your best friend, but it's often missing from the typical American diet,' says Melissa Jaeger, RD, LD. In fact, 95% of U.S. women, and 97% of men, don't meet the recommended intake of 14 grams of fiber per 1,000 calories eaten. 'Instead of focusing on foods to reduce in your diet to manage your cholesterol, consider what nutrients you can add,' says Jaeger, who points to fruits, vegetables, legumes and whole grains as go-to fiber-rich choices. Fiber is a type of carbohydrate found in plant food that mostly travels through the digestive system intact. Insoluble fiber helps support regular bowel movements, while soluble fiber plays a crucial role in lowering cholesterol levels. 'During digestion, fiber binds to cholesterol particles, moving them out of the body,' says Elizabeth Klodas, M.D., a preventive cardiologist. Some types of fiber may also support healthy cholesterol levels by interacting with the gut microbiome. Keep reading for six of the best high-fiber foods to support healthy cholesterol levels, backed by experts and evidence. A bowl of oats in the morning may be an effective way to lower your cholesterol. Not only does each cup of cooked oats have 4 grams of fiber, but most of that fiber is soluble fiber, the type that's especially beneficial to lowering cholesterol. Beta-glucans in oats possess gel-forming properties that help remove cholesterol from the intestines and also influence gut bacteria, supporting cholesterol reduction through several mechanisms, including the production of short-chain fatty acids. One-third of an avocado provides 3 grams of fiber. And you don't have to resort to guacamole to enjoy one, either. Jaeger recommends blending avocado into smoothies, serving it with scrambled eggs and adding a few slices to salads and sandwiches. One large study found that people with an elevated waist circumference who ate one avocado per day for six months experienced reductions in total cholesterol and LDL cholesterol levels compared with those who ate their usual diet sans avocado. Researchers believe this effect may be related to avocados' influence on gut microbiota and their phytosterol content, in addition to the high amount of fiber. Not only do chia seeds have 9.8 grams of fiber in every ounce, but they're also an excellent source of other cholesterol-fighting compounds like omega-3 fatty acids and antioxidants. A review found that eating chia seeds may be especially beneficial for lowering total cholesterol and LDL cholesterol in individuals with obesity or type 2 diabetes. 'Chia seeds also contain fiber, fat and protein that promote satiety and help prevent overeating, which could lead to weight gain and/or prevent loss and raise 'bad' cholesterol,' says Christina Badaracco, M.P.H., RDN, LDN. And because chia seeds are so versatile, it's easy to fit them into your diet. Simply add a spoonful to your smoothie, oatmeal, baked goods or make chia pudding for a treat. Most fruits will give your meal or snack a fiber boost, but raspberries take the lead with 8 grams in each cup. An analysis of 11 studies found that eating raspberries may help lower total and LDL cholesterol levels and increase HDL cholesterol in some individuals. Researchers suggest that the combination of anthocyanins, fiber and various polyphenols in raspberries impacts how lipids are digested, absorbed and synthesized, leading to more optimal levels. Liz McMahon, M.P.H., RDN, recommends pairing them with oatmeal or chia pudding for a fiber-rich breakfast that will keep you full and support a healthy heart. 'Beans and lentils are both good sources of soluble fiber and are affordable, versatile and delicious,' says Lisa Andrews, RD, LD. In a study, consuming 1 cup of canned beans daily for four weeks reduced total and LDL cholesterol levels in adults with high cholesterol. Another recent study found similar effects from eating lentils each day. Both types of legumes are rich in resistant starch, a type of fiber that is fermented by bacteria in the colon, producing short-chain fatty acids that disrupt lipid metabolism. Add beans and legumes to your meals or use them in place of animal-based proteins to increase fiber and variety in your diet. 'Soy foods are a good source of plant-based protein and fiber, both of which can help stabilize blood sugar, lower cholesterol and promote feelings of fullness,' says Jennifer House, RD, a nutrition consultant for the United Soybean Board. Just 1 cup of edamame has 8 grams of fiber, most of which is soluble. Edamame's cholesterol-lowering effects aren't just thanks to its high fiber content, though. Soy protein may also help lower LDL cholesterol by up to 3% to 4%. This effect is most likely thanks to a specific protein found in soy that inhibits the formation of LDL cholesterol particles in the liver. Move more: Research supports that adding an extra aerobic session each week, an extra week of exercise or extra time to your current sessions can all support healthier cholesterol levels. 'The greatest benefit of exercise doesn't come from moving up from running half-marathons to full marathons, it comes from doing something when you used to do nothing,' encourages Klodas. Get your numbers checked: Klodas recommends getting your cholesterol (along with blood sugar and blood pressure) checked on a routine basis, because you can't necessarily feel when these numbers are higher than they should be. Replace saturated fats with unsaturated fats: While there are some cardiovascular benefits associated with full-fat dairy, which is often high in saturated fat, the benefits do not outweigh the replacement of saturated fats with unsaturated fat sources when it comes to your cholesterol. Avocados, avocado oil, olive oil, nuts and seeds are all excellent sources of heart-healthy unsaturated fats. Quit smoking (or just don't start): Compared to nonsmokers, current smokers' total cholesterol is 3% higher on average and triglycerides are up to 15% higher, along with an increased risk of heart disease and stroke. Eating more fiber from whole plant foods can have a significant impact on your cholesterol levels and heart health. Foods like oats, raspberries, beans and chia seeds are easy to include in everyday meals and snacks. Pairing these foods with other healthy lifestyle changes like regular exercise, replacing saturated fats with unsaturated fats, getting your numbers checked regularly and avoiding cigarettes can support a healthy cardiovascular system. Read the original article on EATINGWELL
