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A study published in the Journal of Nutrition says that having pecan nuts can improve a person's cholesterol levels and also maintain triglyceride levels.

Pecans can help lower high cholesterol levels according to a new study

Researchers have discovered that pecans can help you maintain your cholesterol levels.&nbsp;This has been attributed to the healthy fatty acids and fibre content in pecans.

Batting high cholesterol levels? Well, Pe(can) help you out!

Researchers have concluded that including pecan nuts in your diet can help lower cholesterol levels, due to its fibre and healthy fatty acids content.

If you find it tough to keep your cholesterol levels in check, there may be some good news for you! A study published in the Journal of Nutrition says that pecans can help&nbsp;improve a person's cholesterol levels and also maintain triglyceride levels in the blood.
The study conducted by researchers in the UGA College of Family and Consumer Sciences observed 52 participants, who were at risk of cardiovascular disease, for eight weeks. The participants were divided into three groups to understand the impact of 3 different types of intervention.
<ul>
<li>Group 1: Participants consumed 68 grams of pecans a day as part of their regular diet</li>
<li>Group 2: Participants substituted pecans for a similar amount of calories from their habitual diet</li>
<li>Group 3: No consumption of pecan</li>
</ul>
Jamie Cooper, co-author of the study said that the dietary intervention was a great success. Whether the subjects added pecans or substituted other foods in the diet for them, improvements were observed in total cholesterol and LDL cholesterol levels. Some participants, who were at high cholesterol at the start of the study, went to no longer being at risk after the addition of pecans in the diet.
Also watch:&nbsp;<a href="https://www.editorji.com/story/here-s-how-you-can-naturally-control-your-cholesterol-at-home-1612429657271">Here's how you can naturally control your cholesterol at home!</a>
This was attributed to the healthy fatty acids and fibre content in pecans, both of which are linked to lower cholesterol levels.&nbsp; How to maintain a pecan-rich diet?
Pecans are loaded with essential nutrients but it is also important to maintain a limit to consumption. Make sure to consume approximately&nbsp;28 grams or&nbsp;20 pecan halves, at a time. You can crush them slightly and sprinkle a handful on your yogurt parfait, salad, or oatmeal for extra crunch and nutrients. You can also add pecans to baked goods like muffins, pie or banana bread.&nbsp; Also watch:&nbsp;<a href="https://www.editorji.com/story/chomp-on-these-foods-raw-to-get-all-that-nutritional-goodness-1629873970421">Chomp on these foods raw to get all that nutritional goodness!</a>

A new study suggests that Norwegian Jarlsberg cheese might be the best when it comes to lowering cholesterol & maintaining blood sugar levels. 

This kind of cheese may help lower cholesterol & maintain blood sugar levels

A new study suggests that Norwegian Jarlsberg cheese might be the best when it comes to lowering cholesterol &amp; maintaining blood sugar levels.&nbsp;

Are you a cheese lover and can't resist eating cheesy sandwiches, pizzas, lasagnas or pasta? Well, this cheese could be a healthier option.&nbsp;
According to a new study published in the British Medical Journal Nutrition Prevention &amp; Health, Norwegian Jarlsberg cheese can help maintain blood sugar levels, while leaving cholesterol levels intact.
The study involved 66 healthy participants with an average age of 33. They were asked to consume a 57-gram portion of Jarlsberg for six weeks.&nbsp;
Researchers noted a dip in bad cholesterol levels in participants who consumed Jarlsberg cheese. They also concluded that the benefits may depend on the methods of cheese preparation.&nbsp;
Also watch: <a href="https://www.editorji.com/lifestyle-news/food/this-cheese-wins-the-world-s-best-cheese-award-2022-know-more-about-it-1667992021037">This cheese wins the World's Best Cheese award 2022; know more about it</a>

There are several foods that are not just part of a healthy diet but can actively help lower cholesterol levels. These include oats, nuts, fatty fish and avocado. 

Cholesterol lowering foods to add to your diet

Can a bowl of oatmeal help lower your cholesterol? How about a handful of almonds? A few simple tweaks to your diet might help you lower your cholesterol. Here are some foods to improve your cholesterol levels. 

Curb cholesterol, not flavour! Choose these foods for a healthier heart

Junk food is the root cause of high cholesterol levels
Cholesterol is an oil-based substance that doesn't mix with the blood
High Cholesterol can cause high blood pressure and heart attack
Cholesterol can arise from poor diet, obesity, lack of exercise &amp; smoking&nbsp;
Certain foods can help you lower your bad cholesterol
Whole grains are full of protein, vitamins, minerals &amp; low in saturated fat
Dark chocolate contains flavonoids, antioxidants that help lower LDL levels
Include nuts such as almonds, walnuts and peanuts in your diet
Avocado contains oleic acid which helps lower the bad cholesterol
Fish like Salmon, Tuna &amp; Trout can help reduce blood pressure

Diet can play an important role in lowering your cholesterol. Foods like nuts, avocado, fatty fish can improve cholesterol levels and keep your heart healthy.&nbsp;

From crispy French fries to cheese-dripping burgers, fried and oily food has our heart. But in that craving, we often forget the kind of impact they can have on our body. Fatty foods are the root cause of high cholesterol levels.
Cholesterol is an oil-based substance that doesn't mix with the blood. Hence, it forms a plaque on the walls of the arteries which prevents normal blood flow. This causes high blood pressure and in worst cases, a heart attack. Cholesterol levels can arise from poor diet, obesity, lack of exercise, smoking, diabetes and relishing on junk food.
Also watch: <a href="https://www.editorji.com/lifestyle-news/batting-high-cholesterol-levels-well-pe-can-help-you-out-1630745680256">Batting high cholesterol levels? Well, Pe(can) help you out!</a>
Do you know certain foods can help you lower your bad cholesterol? Interestingly, many of these foods are delicious and can be easily incorporated into your everyday meals without sacrificing flavour or fun. Here are some cholesterol lowering foods as suggested by the Harvard Health experts.
Foods that lower cholesterol levels
Whole grains
Barley, oatmeal and brown rice have lots of soluble fiber, which has been proven to lower LDL cholesterol by reducing the absorption of cholesterol into your bloodstream. Also, they&rsquo;re full of protein, vitamins and minerals, and&nbsp;low in saturated fat which is best for your heart.
Dark chocolate
Dark chocolate contains flavonoids, antioxidants that help lower LDL levels. Just make sure to eat in moderation, as chocolate is also high in saturated fat and sugar. You can also use dark, unsweetened cocoa powder in your cooking to get similar heart-healthy effects.
Nuts
Nuts are a good source of unsaturated fats. They contain fibre which can help block some cholesterol from being absorbed into the bloodstream. Nuts also contain nutrients like protein, vitamin E, magnesium, potassium which help keep your body healthy. Include nuts such as almonds, walnuts and peanuts in your diet and watch the LDL level diminish.
Avocado
There&rsquo;s more to avocados than just guacamole. They give you oleic acid, which helps lower the bad cholesterol in your bloodstream. You can also use avocado oil which has a subtle, sweet flavour in place of other oils in cooking.
Fatty fish
Fatty fish has high levels of omega-3 fatty acids which can reduce triglycerides; a type of fat found in the blood. Some varieties of fish like Salmon, Tuna and Trout can also help reduce blood pressure and the risk of developing blood clots. In people who have already had heart attacks, omega-3 fatty acids may lower the risk of sudden death.
Also watch:&nbsp;<a href="https://www.editorji.com/lifestyle-news/debunked-drinking-milk-daily-does-not-increase-cholesterol-says-study-1622001611372">Debunked: drinking milk daily does not increase cholesterol, says study</a>

Study associates consuming 3 servings of whole grains daily with smaller increases in waist size, blood pressure and blood sugar levels over time.

Increase whole grain intake to reduce your waist size and BP, suggests study

Higher whole-grain intake linked to lower rise in waist size, blood sugar, BP
Comparison between 3 servings versus less than half a serving per day
Study analysed impact of eating whole and refined grains over time
Risk factors studied:&nbsp;waist size, BP, blood sugar, triglyceride and HDL
1 serving = 1 slice whole-grain bread,&nbsp;half cup of rolled oats or brown rice
Waist size increased 1 inch in low intake group, half-inch in high intake group
Average blood sugar and systolic BP also lower in the high intake group
Eating whole-grain food good for weight control &amp; heart disease prevention
Dietary fibre keeps you full for longer, controls post-meal blood sugar spikes
Whole-grains:&nbsp;wheat, corn, brown rice, oats,&nbsp;amaranth,&nbsp;ragi,&nbsp;barley,&nbsp;quinoa,&nbsp;jowar

Study associates consuming 3 servings of whole grains daily with smaller increases in waist size, blood pressure and blood sugar levels over time.

Adults who consume at least three servings of whole-grain in a day witness much smaller increases in waist size, blood pressure and blood sugar in comparison to people who eat less than half a serving per day, finds new research.&nbsp;&nbsp;
Published&nbsp;in the&nbsp;Journal of Nutrition, the study analysed the impact of eating&nbsp;whole and refined grains over time across five risk factors&nbsp;of heart disease. The factors included waist size, blood pressure, blood sugar, triglyceride, and HDL or good cholesterol.&nbsp;
The research defined one serving of whole grains as one slice of whole-grain bread, a half cup of rolled oats cereal, or a half-cup of brown rice.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/on-a-low-carb-diet-don-t-miss-these-grains-1598064073953">On a low-carb diet? Don&rsquo;t miss these grains!</a>
As per the grain consumption&nbsp;data&nbsp;of 3,100 people over a median of 18 years, the low whole-grain group&nbsp;witnessed a&nbsp;rise&nbsp;of 1 inch&nbsp;in their waist size&nbsp;on average whereas the increase was&nbsp;about&nbsp;half an inch for the higher intake group.&nbsp;&nbsp;
What&rsquo;s more, the average increase in blood&nbsp;sugar levels and systolic blood pressure was also lower in the high intake group, even after adjusting for waistline&nbsp;differences. The research team noted that eating whole-grain&nbsp;food as part of a healthy diet can be helpful in not just losing or maintaining weight as we age, but it may also protect against heart disease.&nbsp;
Elaborating on the importance of whole grains, the authors said that the dietary&nbsp;fibre&nbsp;in whole grains helps you feel full for longer&nbsp;and controls post-meal blood sugar spikes. While magnesium, potassium and antioxidants may contribute to lowering blood pressure.
Some great examples of whole grains include wheat, corn, brown rice, oats,&nbsp;amaranth,&nbsp;ragi,&nbsp;barley,&nbsp;quinoa&nbsp;and&nbsp;jowar.
SEE MORE&nbsp;<a href="https://www.editorji.com/story/gluten-free-alternatives-grains-you-can-include-in-your-diet-1600142825168">Gluten-free alternatives: grains you can include in your diet</a>

From health experts to fitness bloggers, everyone touts the benefits of not consuming trans fats. But we all know that it is much easier said than done. Let's take a deep dive into the world of trans fat to understand why they&nbsp;even exist if everyone hates them!
What is&nbsp;trans fat?
Trans fat or trans fatty acids are a type of saturated fat. They&nbsp;are formed through an industrial process that adds hydrogen to vegetable oil, making it solid at room temperature.&nbsp;Known as the worst type of fats, this notorious fat helps keep food&nbsp;products fresh for longer and taste better. It's why packaged food doesn't seem to go bad for months!&nbsp;
Why are trans fats so bad?
Unlike other fatty acids, trans fats increase your "bad" cholesterol and lower your "good" cholesterol. If you consume a high-trans fat diet, your risk for heart disease and heart attacks becomes significantly higher.&nbsp;
How much is okay to consume?
If you take a look at the products in your grocery cart, you'll notice the presence of trans fats in abundance. So while it may be impossible to avoid them altogether,&nbsp;the American Heart Association advises limiting your intake to less than 1 per cent of your total caloric intake. This means if you eat 2,000 calories in a day, then&nbsp;trans&nbsp;fat&nbsp;should not make up for more than 20 calories in your total daily diet.&nbsp;
What are the main sources of trans fat?&nbsp;&nbsp;
There is some amount of naturally occurring trans fat in dairy and meat but the biggest culprits tend to be&nbsp;processed foods.&nbsp;As per Mayo&nbsp;Clinic, the worst sources&nbsp;of trans fat, also known as partially hydrogenated oil&nbsp;includes&nbsp;baked&nbsp;goods like cakes, pies;&nbsp;fast foods like French fries or onion rings; microwave popcorn; and frozen ready-to-fry foods.
When in doubt, read the nutrition labels before buying any manufactured food products.

How much trans fat is too much trans fat?

From health experts to fitness bloggers, everyone touts the benefits of not consuming trans fats. But we all know that it is much easier said than done. Let's take a deep dive into the world of trans fat to understand why they&nbsp;even exist if everyone hates them!
What is&nbsp;trans fat?
Trans fat or trans fatty acids are a type of saturated fat. They&nbsp;are formed through an industrial process that adds hydrogen to vegetable oil, making it solid at room temperature.&nbsp;Known as the worst type of fats, this notorious fat helps keep food&nbsp;products fresh for longer and taste better. It's why packaged food doesn't seem to go bad for months!&nbsp;
Why are trans fats so bad?
Unlike other fatty acids, trans fats increase your "bad" cholesterol and lower your "good" cholesterol. If you consume a high-trans fat diet, your risk for heart disease and heart attacks becomes significantly higher.&nbsp;
How much is okay to consume?
If you take a look at the products in your grocery cart, you'll notice the presence of trans fats in abundance. So while it may be impossible to avoid them altogether,&nbsp;the American Heart Association advises limiting your intake to less than 1 per cent of your total caloric intake. This means if you eat 2,000 calories in a day, then&nbsp;trans&nbsp;fat&nbsp;should not make up for more than 20 calories in your total daily diet.&nbsp;
What are the main sources of trans fat?&nbsp;&nbsp;
There is some amount of naturally occurring trans fat in dairy and meat but the biggest culprits tend to be&nbsp;processed foods.&nbsp;As per Mayo&nbsp;Clinic, the worst sources&nbsp;of trans fat, also known as partially hydrogenated oil&nbsp;includes&nbsp;baked&nbsp;goods like cakes, pies;&nbsp;fast foods like French fries or onion rings; microwave popcorn; and frozen ready-to-fry foods.
When in doubt, read the nutrition labels before buying any manufactured food products.

What is&nbsp;trans fat? Why are trans fats so bad? How much is okay to consume? What are the main sources of trans fat?
A type of saturated fat formed via industrial processing
Used to extend shelf life of packaged &amp; processed foods
Increases bad cholesterol &amp; decreases good cholesterol
Linked to a higher risk of heart disease &amp; stroke
Limit trans fat to 1% of total daily caloric intake: AHA
If you eat 2,000 calories, keep trans fat under 20 calories
Natural trans fat found in dairy &amp; meat
Worst sources: baked goods, fast food, microwave popcorn, frozen food
Always read nutrition labels before buying food items!

From health experts to fitness bloggers, everyone touts the benefits of not consuming trans fats. But we all know that it is much easier said than done. Let's take a deep dive into the world of trans fat to understand why they&nbsp;even exist if everyone hates them!
What is&nbsp;trans fat?
Trans fat or trans fatty acids are a type of saturated fat. They&nbsp;are formed through an industrial process that adds hydrogen to vegetable oil, making it solid at room temperature.&nbsp;Known as the worst type of fats, this notorious fat helps keep food&nbsp;products fresh for longer and taste better. It's why packaged food doesn't seem to go bad for months!&nbsp;
Why are trans fats so bad?
Unlike other fatty acids, trans fats increase your "bad" cholesterol and lower your "good" cholesterol. If you consume a high-trans fat diet, your risk for heart disease and heart attacks becomes significantly higher.&nbsp;
How much is okay to consume?
If you take a look at the products in your grocery cart, you'll notice the presence of trans fats in abundance. So while it may be impossible to avoid them altogether,&nbsp;the American Heart Association advises limiting your intake to less than 1 per cent of your total caloric intake. This means if you eat 2,000 calories in a day, then&nbsp;trans&nbsp;fat&nbsp;should not make up for more than 20 calories in your total daily diet.&nbsp;
What are the main sources of trans fat?&nbsp;&nbsp;
There is some amount of naturally occurring trans fat in dairy and meat but the biggest culprits tend to be&nbsp;processed foods.&nbsp;As per Mayo&nbsp;Clinic, the worst sources&nbsp;of trans fat, also known as partially hydrogenated oil&nbsp;includes&nbsp;baked&nbsp;goods like cakes, pies;&nbsp;fast foods like French fries or onion rings; microwave popcorn; and frozen ready-to-fry foods.
When in doubt, read the nutrition labels before buying any manufactured food products.

Contrary to what&nbsp;many might&nbsp;think, drinking milk on a regular basis&nbsp;may&nbsp;not&nbsp;be the&nbsp;cause&nbsp;behind&nbsp;increased&nbsp;cholesterol&nbsp;levels,&nbsp;finds new research published in the&nbsp;International Journal of Obesity.&nbsp;
Data from three large population studies were&nbsp;assessed&nbsp;to reveal that&nbsp;people who regularly drank high amounts of milk had lower levels of both good and bad cholesterol. Their&nbsp;BMI levels were, however,&nbsp;higher than non-milk drinkers.&nbsp;&nbsp;
Among participants with a genetic variation that the team associated with higher milk intake, there was a significantly lower risk of coronary heart disease.&nbsp;According to the lead researcher,&nbsp;the findings suggest that reducing the intake of milk might not be necessary for preventing cardiovascular disease.&nbsp;&nbsp;
The new research appears at a time when several contradicting studies investigated the causal link between higher dairy intake and cardiometabolic diseases such as obesity and diabetes. The authors&nbsp;clarify&nbsp;that it remains unclear&nbsp;whether it is the fat content in dairy products that is contributing to the lower cholesterol levels or it is due to some unknown 'milk factor.'&nbsp;

Debunked: drinking milk daily does not increase cholesterol, says study

Regular milk consumption not linked to rise in cholesterol
Data assessed from 3 big population studies of up to 1.9mn
Regular milk drinkers have lower levels of good &amp; bad cholesterol
BMI&nbsp;levels of milk lovers higher than non-milk drinkers&nbsp;
Lower risk of coronary heart disease observed in milk-drinkers
Remains unclear what in milk is contributing to low cholesterol

Contrary to what&nbsp;many might&nbsp;think, drinking milk on a regular basis&nbsp;may&nbsp;not&nbsp;be the&nbsp;cause&nbsp;behind&nbsp;increased&nbsp;cholesterol&nbsp;levels,&nbsp;finds new research published in the&nbsp;International Journal of Obesity.&nbsp;

Contrary to what&nbsp;many might&nbsp;think, drinking milk on a regular basis&nbsp;may&nbsp;not&nbsp;be the&nbsp;cause&nbsp;behind&nbsp;increased&nbsp;cholesterol&nbsp;levels,&nbsp;finds new research published in the&nbsp;International Journal of Obesity.&nbsp;
Data from three large population studies were&nbsp;assessed&nbsp;to reveal that&nbsp;people who regularly drank high amounts of milk had lower levels of both good and bad cholesterol. Their&nbsp;BMI levels were, however,&nbsp;higher than non-milk drinkers.&nbsp;&nbsp;
Among participants with a genetic variation that the team associated with higher milk intake, there was a significantly lower risk of coronary heart disease.&nbsp;According to the lead researcher,&nbsp;the findings suggest that reducing the intake of milk might not be necessary for preventing cardiovascular disease.&nbsp;&nbsp;
The new research appears at a time when several contradicting studies investigated the causal link between higher dairy intake and cardiometabolic diseases such as obesity and diabetes. The authors&nbsp;clarify&nbsp;that it remains unclear&nbsp;whether it is the fat content in dairy products that is contributing to the lower cholesterol levels or it is due to some unknown 'milk factor.'&nbsp;

cholesterol

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