The Ultimate Foods That Lower Cholesterol Quiz - Part I

By: HowStuffWorks.com Contributors

The Ultimate Foods That Lower Cholesterol Quiz - Part I
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About This Quiz

Lowering your cholesterol levels is in your hands. Diet changes can drastically improve your cholesterol health and lower your risk of heart disease and stroke. Take this quiz and find out how alcohol, fiber, fish, garlic and nuts can lower your cholesterol levels.
How is a moderate level of alcohol beneficial for your health?
It lowers your bad cholesterol.
It raises your good cholesterol.
A moderate level of alcohol increases your good (HDL) cholesterol. Alcohol in moderation also decreases blood clotting and insulin resistance.
It cleanses your liver.

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In addition to decreasing risk of heart disease, alcohol in moderation decreases your risk of:
diabetes
Not only does moderate alcohol use decrease heart disease risk, it also decreases risk of developing diabetes.
cancer
Alzheimer's

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What amount of alcohol is considered to be “moderate consumption”?
one drink per day for men and women
one drink per week for men and women
one drink per day for women and two drinks per day for men
Moderate alcohol consumption is defined as one drink per day for women and two drinks per day for men. Keep in mind, one drink equals: 1.5 ounces of hard liquor, 5 ounces of wine or 12 ounces of beer).

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What part of French people's diet reduces their overall risk of heart disease?
red wine
red wine, fresh bread and cheese
red wine, fruit and vegetables
The French population has a lower incidence of heart disease compared to Americans due to a diet that includes larger amounts of red wine, fruits and vegetables.

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What are the health benefits of fiber?
Fiber improves intestinal health and prevents heart disease.
Fiber reduces blood pressure and moderates blood sugar levels.
both of the above
There are several health benefits of fiber, including: improving intestinal health, preventing heart disease and cancer, reducing blood pressure and moderating blood sugar levels.

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Which of the following foods contain fiber?
fruits, vegetables and legumes
Fiber is found only in plant-based foods, such as: fruits, vegetables, legumes, whole-grains and nuts.
milk, coffee and vegetables
both of the above

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Which form of fiber is more effective for lowering cholesterol?
soluble fiber
Research suggests that soluble fiber is better at lowering cholesterol. Soluble fiber dissolves when mixed with water and can be found in a variety of foods, such as: oats, peas, beans, apples and citrus fruits.
insoluble fiber
digestible fiber

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How does soluble fiber lower your cholesterol?
Soluble fiber controls the absorption of cholesterol.
Soluble fiber slows the digestive process.
Soluble fiber reduces the amount of bile reabsorbed into the intestines.
Soluble fiber reduces the amount of bile reabsorbed into the intestines, which results in the liver producing a greater amount of bile salts. In order for the liver to make bile salts it needs cholesterol, ultimately resulting in a reduction of cholesterol in the blood stream.

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Increasing your soluble fiber intake by 5 to 10 grams per day will reduce your LDL cholesterol by _____ percent.
1 percent
5 percent
It may not seem like a lot, but lowering your LDL cholesterol by 5 percent could have an impact on your cholesterol levels and overall health. The recommended daily dose of soluble fiber for individuals with high cholesterol is 10 to 25 grams.
10 percent

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Which soluble fiber foods have been shown to significantly reduce cholesterol levels?
fruits and vegetables
oat bran, psyllium, oatmeal and barley
Oat bran, psyllium, oatmeal and barley contain beta-glucan, which is a form of soluble fiber. Research has shown that beta-glucan can significantly lower cholesterol levels.
fruits and nuts

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What component of fish is believed to help reduce cholesterol levels?
docosahexanoic acid (DHA)
eicosapentaenoic acid (EPA)
both of the above
Some fish are rich in docosahexanoic and eicosapentaenoic, which are fatty acid and also known as omega-3 fatty acids. Omega-3 fatty acids help reduce cholesterol levels.

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Which fish have the richest source of omega-3 fatty acids?
salmon, mackerel and albacore tuna
sardines, anchovies and herring
both of the above
Many different types of fish have high sources of omega-3 fatty acids, including: salmon, albacore tuna, mackerel, sardines, anchovies, herring and lake trout. More recently, omega-3 has also been added to many foods, including: eggs, margarine, pasta, milk and meat.

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How should fish be cooked to ensure its nutritional value?
baking
Avoid cooking fish in fat or lard, as this decreases the nutritional value of the fish. It is best to broil or bake fish to retain its nutritional goodness.
frying with olive oil
grilling

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How often should the average person eat fish per week?
once per week
twice per week
The American Heart Association recommends that healthy adults, as well as adults with heart disease, eat two servings of fish per week.
three times per week

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What amount of DHA and EPA should be consumed per day by someone with heart disease?
0.5 grams
1 gram
It is recommended that someone with heart disease consume 1 gram of DHA and EPA per day, either through food or supplements.
2 grams

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In what form is garlic considered to be the most medicinal?
raw
Garlic in any form has health benefits, but raw garlic has the greatest medicinal effect.
dried
cooked

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Garlic can reduce cholesterol by _____ percent.
2 to 4 percent
4 to 6 percent
The most recent research suggests that garlic can reduce cholesterol by 4 to 6 percent. Research in the 1990s, however, suggested that garlic could reduce cholesterol by 9 to 12 percent.
9 to 12 percent

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Which nuts help reduce cholesterol?
almonds, walnuts and pecans
Almonds, walnuts, pecans, and peanuts can reduce cholesterol levels by 2 to 16 percent.
cashews and pine nuts
all nuts

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How do nuts help lower cholesterol?
The unsaturated fat in nuts helps reduce cholesterol.
Nuts contain fiber, which helps lower cholesterol.
both of the above
Nuts have several cholesterol-lowering ingredients, including: unsaturated fat, fiber, vitamin E, amino acids and plant sterols.

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What is the recommended amount of nuts that a person should consume for reducing cholesterol levels?
1.5 ounces
A little goes a long way. The American Food and Drug Administration recommends eating 1.5 ounces of nuts for lowering cholesterol levels.
3 ounces
6 ounces

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