^ Mensink RP, Zock PL, Kester AD, Katan MB (May 2003). "Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials". American Journal of Clinical Nutrition. 77 (5): 1146–1155. doi:10.1093/ajcn/77.5.1146. ISSN 0002-9165. PMID 12716665.
Dietary cholesterol is only found in animal products such as meat, eggs, and dairy. The effect of dietary cholesterol on blood cholesterol levels is controversial. Some studies have found a link between cholesterol consumption and serum cholesterol levels. Other studies have not found a link between eating cholesterol and blood levels of cholesterol.
As long as you don't go nuts on nuts (which can be calorie overload), they can be super beneficial in helping you lose weight. In a study published in the European Journal of Nutrition, researchers found that those who got their protein from nuts instead of animal products had less weight gain than those who never ate them. So consider this your permission to snack on peanuts, almonds, hazelnuts, pistachios, and walnuts — so long as you practice portion control. If sodium is a concern, grab roasted or raw over salted varieties.
Grapes were basically made to be snacked on, and always having some on hand could be great for your weight loss goals — a study published in PLOS Medicine found the sweet fruit can aid in shedding unwanted pounds. If you're trying to resist a calorie-heavy dessert, try tossing a bunch into the freezer so you can pop a few whenever you're craving something sweet.
Not to be outdone, oolong tea—a Chinese beverage—can help those who drink it shed up to a pound per week. According to a study in the Chinese Journal of Integrative Medicine, participants who regularly sipped oolong tea lost six pounds over the course of six weeks. What’s more? The tea’s antioxidants are thought to remove harmful free radicals and improve bone health.
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job. Learn more »
Losing weight isn't all about exercise – what you eat matters too. But nobody wants to eat diet food that makes them feel like they're going to gnaw their arm off before dinner. That's why registered dietitians say it's important to up your intake of veggies, grains, nuts, and other foods that are full of fiber, protein, and other pound-dropping nutrients. These options will help you prevent cravings and keep you full straight through your usual afternoon snack.