I always use egg whites for cooking. If you need an egg to hold it togethr, the white does a better job than the yolk, anyway. It's pure albumin, which is pure protein. Without the fat and cholesterol. The vegetarian side is beans, and more beans, along with whole grains. The combination gives you a complete protein, which you can't get with just beans or just grains. There is plenty of variety, too.
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egg whites - in an omelet, or I hard boil eggs and just eat the whites. you could stir fry them in with veggies, or cook them into soups, plus most everything you would use eggs for, you can substitute eggs whites and that increases the protein of those dishes.
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Beans, peas, and lentils consist of high soluble fiber, which effectively manages cholesterol level in your body. You may eat apples, carrots, barley, and oats to fulfill the need of soluble fiber.
You may take soy yogurt, soy burgers, ground soy, soy nuts, soy milk, tofu, and tempeh in your regular diet
Fish is an ideal food to lower cholesterol level. It meets the demands for omega 3, which is beneficial for lowering high blood cholesterol. It especially provides protection against LDL cholesterol. Omega 3 fatty acids are commonly found in mackerel, salmon, herring, sardines, tuna, and halibut. Fishes are the perfect option for getting omega 3, but you may also opt in walnuts, flax seeds, or almonds, to have the same benefits.
Mono-saturated fats can effectively lower the level of high blood cholesterol, especially 'bad' or LDL one. It has the ability to raise the amount of HDL cholesterol in the system. Olive oil is rich with mono-saturated fat. Hence, you can switch to this wonderful food to lower cholesterol, especially while cooking or preparing salads.
Flax seed is a perfect food to lower cholesterol level. It constitutes high protein, soluble fiber and omega 3 fatty acids. It consists of useful component called lignans. Lignans offers protection against cardiovascular problems by means of lowering LDL cholesterol level. Apart from that, it is assumed that flax seed has the ability to fight against few types of cancer like breast and colon cancer. It also helps protecting body from diabetes.
Garlic is known as kitchen's pride. Its medicinal property is highly respected among different cultures for several hundreds of years. It has the ability to fight against different cardiovascular diseases such as high cholesterol, atherosclerosis, and high blood pressure. According to the results found in different scientific studies, garlic helps lowering cholesterol level. Garlic has two compounds, known as allin and allicin. These two compounds are assumed to intrude with the cholesterol metabolism function in the liver. Additionally, garlic also regulates the amount of cholesterol released in the blood stream.
Vitamin C and E
These two vitamins are well known for their anti-oxidizing property. They can help minimize the level of cholesterol in the body. The primary sources for deriving vitamin C are cabbage, oranges, potatoes, peppers, kiwi, and strawberries. On the other hand, for having vitamin E in your diet, you can easily depend on various healthy foods such as avocados, broccoli, mangoes, Brazilian seeds, peanuts, almonds, and sunflower seeds.
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