Cutting Out Sugar Can Be Easier With Healthy Fats
Scientists have a simple way to eat a delicious food and still lower your LDL (bad) cholesterol.
At Penn State a recent study was conducted with 45 overweight participants. They were given three cholesterol lowering diets with the same number of calories. One of the diets was low in fat, one was moderately high in fat from nuts and oils and the third diet was also moderately high in fat primarily from avocados.
After five weeks of being in the study the participants who followed the avocado diet were the most effective in lowering their “bad” LDL cholesterol. The researchers believe this happened not just because of the healthy fats, but also because of the compounds an avocado contains. Avocados are higher in phytosterols which is a plant compound that is linked to cholesterol reduction. Half of an avocado contains 57mg of phytosterols.
Now you still have to eat an overall healthy diet to potentially see these benefits, but when you are eating an overall healthy diet go ahead and include half an avocado into your daily meal plan and help lower your LDL cholesterol.
Here are not one, but two recipes for you today using avocados. Enjoy!
This first one is from Men’s Fitness and it super super simple to make.
Take half an avocado that is slightly scooped out and put a cracked egg in it. Then bake that at 425 degrees for 15-20 minutes and you have yourself a healthy stomach satisfying breakfast. You can’t get much simpler than that.
Here is the second recipe for you and is generally a favorite amongst many individuals. Though you may think that you have to steer clear of it because of the fat content. Again if you are eating an overall healthy diet then definitely include this into your meal plans from time to time to benefit from the phytosterols you will consume.
2 ripe avocados, peeled and pitted
2 Tbsp. Lime juice
1/8 tsp. Salt
1/4 cup chopped fresh cilantro
1/2 cup onions
1 cup cored chopped tomatoes
1/4 tsp. Minced garlic
1/4 tsp. Hot pepper sauce (optional)
In a medium bowl, mash the avocados with the lime juice and salt. Stir in the cilantro, onions, tomatoes, garlic, and hot-pepper sauce. Cover with plastic wrap and refrigerate for 1 hour before serving.
Pita chips: Cut a whole wheat pita open and cut into triangular wedges. Bake at 350 degrees for about 7 minutes or until crisp.
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