Life Change Habits

Avocados are a healthy and versatile food choice. They are a nutrient-dense food. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice, according to the California Avocado Growers. Avocados contain potassium, reducing the effect of salt on blood pressure. One ounce of avocado, (1/5 of a medium avocado)  provides 140 grams of potassium, or 4% of the recommended daily value. Avocados also provide dietary fiber, with 2 gr. of fiber per 1/5 avocado. They are also a source of "good" fats, being one of the few fruits which contain both mono and polyunsaturated fats.  Both mono and polyunsaturated fats, when consumed in moderation, can help reduce blood cholesterol levels and decrease the risk of heart disease. Avocados add good fats to the diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving. An avocado makes a quick, nutritious snack  It's yummy just mashe...

Some foods can be helpful in lowering cholesterol naturally.   You may want to add or increase your consumption of  these foods:      Whole grains, such as oatmeal, oat bran, high-fiber foods and whole-wheat products.  Nuts, such as walnuts, almonds and brazil nuts   Omega-3 fatty acids, such as fatty fish, fish oil supplements, flax seeds and flax seed oil Oatmeal, especially steel-cut oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol. Soluble fiber is also found in foods such as kidney beans, apples, pears, barley and prunes.  The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:     Mackerel     Lake trout     Herring     Sardines     Albacore tuna     Salmon     Halibut T...