Foods fortified with sterols and stanols. 3. When this happens, excess builds up as hard plaque inside artery wall… Soy. Low-Fat/Low Cholesterol Diet. Fruit: apples, peaches, Cape gooseberry (physalis), kumquats, mangoes, pears, grapes, avocado, pineapple, passion fruit, Chinese gooseberry (kiwi), paw paw, guava, oranges, bananas. Our Ultimate Cholesterol Lowering Plan© is based on these six cholesterol-busting foods, Beans are especially rich in soluble fiber. Vegetables, pulses (such as peas, beans and lentils), fruits, nuts, seeds and whole grains are full of nutrients and good for your cholesterol and your heart. Both articles and products will be searched. Melt the chocolate in a bain-marie, cool slightly then slowly fold in to the egg whites. And, if you want to break the list of low cholesterol foods down even further, then non-animal based unprocessed foods are the ones you should be aiming for as the largest pile on your plate. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. – Pork (broiled) 70mg per 90g To make the base: Melt the spread and the honey in pan, take off the heat add in the oats and stir. Calcium, magnesium and potassium, also found in nuts, may reduce blood pressure and lower your risk of heart disease. By activating your account, you will create a login and password. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Hummus is just a bowl pureed chickpeas and garlic, use it in sandwiches instead of full fat cream cheese. Soy sauce is also a good option to … Fat free fruit yogurt. 5. You can see what some of these are in the list of low cholesterol foods. 10. Eating fish two or three times a week can lower LDL in two ways: by replacing meat, which has LDL-boosting saturated fats, and by delivering LDL-lowering omega-3 fats. Enjoy your food, but keep it heart healthy! Barley and other whole grains. Fold this mixture in to the cheese and ricotta. But, we shall start with fruit and vegetables – naturally high in soluble fiber to help flush out all that nasty LDL, all fruits and vegetables are cholesterol free. Supplements offer the least appealing way to get soluble fiber. A largely vegetarian "dietary portfolio of cholesterol-lowering foods" substantially lowers LDL, triglycerides, and blood pressure. That's one reason beans are a useful food for folks trying to lose weight. – Lamb (roasted) 80mg per 90g Hormone therapy and radiation may help with certain prostate cancer, Unlocking the mystery of chronic pelvic pain syndrome, Women with DCIS at increased risk for breast cancer death, A silent condition may be taking a toll on your health. Analyses show that the effect is more modest — consuming 25 grams of soy protein a day (10 ounces of tofu or 2 1/2 cups of soy milk) can lower LDL by 5% to 6%. Paying attention to your cholesterol levels is something that cannot be neglected or overlooked. Tinned, frozen or fresh all count e.g. These should make up the bulk of your food at every meal. You only need to activate your account once. It keeps blood pressure in check. • Whole grain mix for pancakes and waffles • Cans of chopped tomatoes flavored with herbs, onions, or garlic for tossing with pasta • Peanut butter (the natural kind, made without hydrogenated oil or added sugar) In a normal healthy person this can be increased to anything up to 300mg per day. If you are unsure whether a food is OK to go ahead and eat, then check your list of low cholesterol foods before you put it in your mouth! Avoid it). Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Nuts have additional nutrients that protect the heart in other ways. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected. – Cod (steamed) 40mg per 85g. Also enjoy tuna, mackerel, halibut, tilapia, and cod. This list consists of common foods with their cholesterol content recorded in milligrams per 100 grams (3.5 ounces) of food. Can acupuncture help my menopause symptoms? Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Although the NHS states there is zero solid evidence they reduce the risk of heart attack or stroke, it's still worth including foods fortified with these substances in your diet, which form part of Heart UK's Ultimate Cholesterol Lowering Plan. Life’s too short to settle for a stale diet. But remember, not all low cholesterol foods will lower cholesterol. Healthy Ways to Lower Your Cholesterol Unfortunately, most people who follow the Standard American Diet also eat far too much cholesterol. Some foods that include polyunsaturated fats are: Fatty fish like salmon, mackerel, sardines, bass, and trout. For a food to be truly low cholesterol it must contain less than 20mg of cholesterol per serving, sometimes food labels can be a bit misleading. List of low cholesterol foods And heart healthy food guide to print. At the bottom of a pyramid you have the largest area of stones. 11. 10 Excellent Low Cholesterol Foods to Avoid High Cholesterol, How to Lower Cholesterol Naturally: Lists of Cholesterol Lowering Foods & High Cholesterol Foods, 10 Healthy Cholesterol Reducing Foods That Will Raise Your HDL Levels and Lower Your LDL Levels, Healthy Foods That Lower Cholesterol: Inspired by the Cholesterol Lowering Foods of the Traditional Mediterranean Diet, List of Powerful Foods to Lower Cholesterol: 12 Good Cholesterol Foods, Good Cholesterol Foods to Raise Good Cholesterol Levels and Lowering Cholesterol Naturally, How to Lower Cholesterol Naturally with the Right Foods and Simple Lifestyle Adjustments, How to Lower LDL Cholesterol by Eating the Right Foods, 20+ Ways to Lower Cholesterol and Triglyceride Levels: How to Boost HDL and Push Down LDL, A Cholesterol Lowering Diet: How to Live with Natural Cholesterol Control, Cholesterol and Triglyceride Lowering Diet and Weekly Menu Plan, Lowering Bad Cholesterol – a Diet Change or Medication, My Natural Cholesterol Control Experiences with the Right Foods, Go to the top of this article about The List of Low Cholesterol Foods, Go to the homepage Cholesterol Lowering Foods, All about cholesterol lowering foods – get the facts and avoid the myths. 3oz sunflower margarine or olive spread (you could also use a stanol fortified spread if it is suitable for baking with) To put it another way, you should try and make sure there is no space left for these on your plate. The Harvard Medical School 6-Week Plan for Healthy Eating, Improving Memory: Understanding Age-Related Memory Loss. Taking inspiration from the list of low cholesterol foods you can see the sheer variety of foods that can raise good cholesterol. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate. Breakfast – wholegrain cereal or porridge oats made with skimmed milk and topped with raisins. 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Some give you polyunsaturated fats, which directly lower LDL. If you prefer your fruit drink a little less thick, perhaps in the form of a shake, then you can always use a non dairy alternative like rice milk or soy milk to thin it down. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart. This is so it forms a solid supportive base to hold up the rest of the pyramid above it. Low cholesterol foods, think about what you eating. 4oz sugar (or the equivalent sugar substitute) Beans. Nuts. Can adopting a healthier diet help fight prostate cancer? Afternoon snack – handful of nuts and dried berries. The key to remaining healthy is to be active and fit. – Green – go for it! These fruits are rich in pectin, a type of soluble fiber that lowers LDL. If all you ever ate were foods that lowered your cholesterol then your diet would very soon become boring and difficult to stick to. Low cholesterol foods arenot the same as cholesterol lowering foods. Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL. It’s best to limit or avoid certain high-cholesterol foods, such as fast foods, processed meats, fried foods and sugary desserts. List of Powerful Foods to Lower Cholesterol: How to Lower Cholesterol Naturally with the Right Foods. Try blending mango, strawberries and banana for a thick and tasty juice. Adding these foods to your diet can help lower cholesterol, reduce plaque buildup in your arteries, and lower your risk of developing heart disease. Use olive oil, sunflower oil, walnut oil or sesame oil – these are all good cholesterol foods on the list of low cholesterol foods, but there are many more to choose from as well. Seafood: clams, crab, oysters, lobster, scallops. Foods fortified with sterols and stanols. You can see that there is no excuse for not making good cholesterol foods the major part of your diet. foods containing coconut or palm oil ; Eating foods that contain unsaturated fat instead of saturated fat can actually help reduce cholesterol levels. They're also available as supplements. – Turkey (dark meat, roasted) 70mg per 90g (The average American gets about half that amount.). Add a banana or some strawberries for another half-gram. Pick your favorites to help raise good cholesterol levels. ", image: Giovanni Boscherino | Dreamstime.com. You know that you don’t just have to eat them in a bean stews or bean-burgers, right? The Pros and Cons of Cholesterol Meds: Taking Medications for Your Health. They also take a while for the body to digest, meaning you feel full for longer after a meal. By Matthew Kadey. Plant-based oils like safflower, soybean, flaxseed, sunflower, and grapeseed. Having a healthy heart is top of the agenda, but you have to make sure you have a healthy body as well to go with it so you can enjoy life to the full! 1 tablespoon runny honey This is by no means an exhaustive list. Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol. Here is a brief selection that you might take inspiration from – you don’t just have to stick with apples and carrots! Please note the date of last review or update on all articles. If you subscribe to any of our print newsletters and have never activated your online account, please activate your account below for online access. salmon, sardines, pilchards, trout, herring and mackerel. Foods fortified with sterols and stanols Plant sterols and stanols have been shown to lower cholesterol levels in scientific studies. This was a list of foods that lower cholesterol. Eggs and Cholesterol – Learn the Truth Behind Many Cholesterol Myths, List of Foods High in Cholesterol That Raise Your LDL Levels, Shrimp Cholesterol – Guide to a Low Fat Cholesterol Recipe Diet, A List of Risk Symptoms of High Cholesterol: Advice for Controlling LDL Levels, High Cholesterol in Children and the Importance of a Cholesterol Reducing Diet, Identifying High Cholesterol Symptoms: Recognizing the Problem Having High LDL, A LDL HDL Cholesterol Chart along with Recommended Triglyceride Numbers, Facts on Good Cholesterol Levels: Why High HDL Is Our Friend and High LDL Is Our Enemy, Guide to Understanding Cholesterol Numbers, the Healthy Cholesterol Ratio and How to Read a Cholesterol Chart, Understanding Normal Cholesterol Levels and Numbers: Tips to a Cholesterol and Triglyceride Lowering Diet, Fish Oil and Cholesterol: The Great Natural Benefits of Omega 3, How to Use Niacin for Cholesterol Lowering: Guidelines and Recommendations, List of Cholesterol Lowering Herbs and Other Natural Supplements for a Healthy Body, Natural Cholesterol Lowering Supplements for Reducing LDL Levels. Having a handy list of low cholesterol foods is always useful when you are on a diet. When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. Lunch – wholegrain flour tortilla wrap or pita bread filled with lettuce, tomato, skin free grilled chicken breast and spicy salsa sauce. Low Saturated Fat and Low Cholesterol Foods List:On this page we offer a searchable collection of nutritional data on thousands of foods for healthy diet. Beans, Grains, Soups, and Sauces: Beans and whole grains offer fiber to help lower your cholesterol. Animal fats and oils are high in saturated fats and are definitely on the high cholesterol food list. It helps arteries stay flexible and responsive. Omega-3s reduce triglycerides in the bloodstream and also protect the heart by helping prevent the onset of abnormal heart rhythms. It’s as important to have a healthy, balanced diet as it is to have a cholesterol lowering one. Now you know all about the wonderful variety you can have just from cholesterol free foods, you need to look at the low cholesterol options to make up the rest of your meal. Disclaimer: It gives you 1 to 2 grams of soluble fiber. 2. It is important for disease prevention such as: diabetes, heart disease, high Cholesterol, Anemia, high blood pressure, and cancer. How about adding a handful of kidney beans or chick peas to a winter soup? A slice of low fat chocolate cheesecake (recipe below). Cholesterol in Eggs – Are Eggs on the List of Foods to Avoid or Not? And some contain plant sterols and stanols, which block the body from absorbing cholesterol. © 2010 - 2020 Harvard University. To make the topping: Whip together the cream cheese, ricotta and vanilla. A good low cholesterol food list will help you to achieve a better health condition and it … Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. In the middle of the pyramid are the low cholesterol foods, ideally these should make up the rest of your meal, the remaining third. 4. (adsbygoogle = window.adsbygoogle || []).push({}); Whether or not you are on a low cholesterol diet, it still makes sense that low cholesterol food and cholesterol lowering foods should make up the bulk of your daily nutritional intake. Niacin and Other Cholesterol Lowering Supplements – Which Route Is for Me? Use this list of low cholesterol foods to help plan your meals. So what should you be eating instead? Make sure you know what a “serving” equates to – one, two, three biscuits? Here is an example of a low cholesterol food day. The following three common foods all contain over 200mg of cholesterol, so just a portion of these will blow your recommended daily allowance through the roof. Some men with an enlarged prostate gland (benign prostatic hyperplasia, or BPH for short) eventually start to experience urinary incontinence, the involuntary discharge of urine. – Red – halt, danger! Enter search terms and tap the Search button. Beat the egg whites together until they form soft peaks. Apples, grapes, strawberries, citrus fruits. Tip: Blend Your Own Smoothies or Shakes – An Unexpected Treat on the List of Low Cholesterol Foods They should all be substituted for vegetable and nut oils. Depending on the diet you are following you may want to limit any vegetables that’s high in carbohydrate, but other than that all of the following are cholesterol free. What can we help you find? Wholegrain toast with a low cholesterol spread or stanol fortified spread, honey or marmalade. Glass of fruit juice. Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. Your doctor may recommend a low-fat, low-cholesterol diet to help reduce and control the amount of fat in your blood, especially if you have or are at risk of heart disease. This is just under 200mg. Can a smart watch diagnose a heart attack? Still others contain plant sterols and stanols, which can block cholesterol absorption. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Soy milk is a classic example of a low cholesterol food that can replace dairy milk. Notice how the bulk of the food in these meals contains either no cholesterol or is a cholesterol lowering food. Eat a variety of healthy sources of protein such as peas, beans, lentils, fish, nuts, chicken and lean red meat. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two. Orange lentils are great for thickening casseroles or use them on their own in a spicy curried dahl. Use olive oil, sunflower oil, walnut oil or sesame oil – these are all good cholesterol foods on the list of low cholesterol foods, but there are many more to choose from as well. But it's a "natural" way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins. Spread the mixture on to a non-stick 8 inch pan. The key is not to eliminate entire food groups, but to select healthy options. 1 teaspoon vanilla extract It can be so easy to have a high cholesterol meal without even thinking twice about it. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Plus there's a list of 14 plus of foods to lower cholesterol. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds. Yes, you’ve guessed it – high in soluble fiber and cholesterol free. So try and fill two-thirds of your plate with these good guys. This can help in combating with cholesterol and heart problems. It's good for bones and digestive health, for vision and mental health. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food. 9. The National Heart, Lung and Blood Institute’s National Cholesterol Education Program (US Department of Health & Human Services – NHLBI) recommends that you should have no more than 200mg of cholesterol per day if you are trying to lower your cholesterol levels. If you want you can serve this with a topping of sliced or pureed tangy fruits, such as mango or passion fruit. 2 egg whites Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. Oats. It is this foundation layer that represents foods which contain no cholesterol and cholesterol lowering foods. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Eat lots of vegetables and plant-based foods. Please note: If you have a promotional code you'll be prompted to enter it prior to confirming your order. Milk contains cholesterol, half-fat or virtually fat free milk contains less cholesterol but it is still quite high in relative terms. Different foods lower cholesterol in various ways. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. Onions, carrot, garlic, potato, spinach, cassava, zucchini, egg plant, beetroot, asparagus, parsnips, broccoli, cabbage, lettuce, tomatoes, beans, peas, peppers, chillies, pak choy, chard, watercress, pumpkin, cauliflower, radish. 3oz dark chocolate (over 70% cocoa solids) Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Apples, grapes, strawberries, citrus fruits. 8. Try to replace foods containing saturated fats with small amounts of foods high in unsaturated fats, such as: oily fish – such as mackerel and salmon ; nuts – such as almonds and cashews The reasons I put together this List of Low Cholesterol Foodsit was because I started having problems with my cholesterol and high blood pressure,so, by being aware of the consequences I learned to prepare and eat only balanced, heart-healthy, low cholesterol food diet. This site uses cookies, some of which are required for its operation. There are many other food items that can help in bringing down your cholesterol level. Berries such as blueberries, blackberries, strawberries, gooseberries, raspberries, or red and black currents. This helpful shopping list includes 11 foods that are low in cholesterol: Oats (oatmeal or cold oat-based cereals) Barley and other whole grains 8. 8oz fat free cream cheese (Quark, etc) Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver. Should I worry about a sudden swollen tongue? That’s not to say it would be impossible, but the balance would be all wrong. 8oz fat free ricotta – Chicken (one breast fillet, roasted) 73mg Fatty fish. it’s the whole packet. Use this list of low cholesterol foods to plan your meals, but don’t forget you aren’t limited to just these, there are many more low cholesterol foods we’ve not had time to mention, and do remember to check food labels first. It puts it into perspective though, doesn’t it? Lowering Bad Cholesterol – A Diet Change or Medication? This plan, available via the University of Massachusetts Medical School's website, reduces the amount of cholesterol in your diet by replacing foods that are high in fat with leaner alternatives 1.For instance, try eating low fat cheeses or those … Generally speaking, unprocessed or whole foods are low in cholesterol. Meditation is a good way to practice mindfulness — the skill of purposely focusing your attention on the present moment and accepting it without judgment. For those of you struggling to imagine this pyramid, then just think of traffic signals. Evening meal – steamed or poached salmon, on a bed of crushed butter beans and garlic, served with julienne carrots and courgette. 6. Healthy eating is not only beneficial to weight loss, but will obviously improve your health. – Beef (roasted) 67mg per 90g One 4oz cheeseburger with a large shake on the side? Below you will find what natural low cholesterol foods you can eat for breakfast, lunch, dinner and snacks. Foods that lower cholesterol naturally are those that do not contain high amount of saturated fat. Variety is the key here, and with so many exotic types of fruit and vegetables available to buy all year round, you may as well take your pick. From the WebMD Archives. Getting 2 grams of plant sterols or stanols a day can lower LDL cholesterol by about 10%. For more information, read "How to lower your cholesterol without drugs. Nuts and Seeds like pine nuts, walnuts, sunflower seeds, and flax. Cholesterol free and cholesterol lowering foods. Oatmeal, oat bran and high-fiber foods. List Of Low Cholesterol Foods – Foods That Help Lower Your Bad Cholesterol: Instead of cutting out fat from your diet completely, it is much healthier to focus on those products that contain high levels of HDL and low levels of LDL. Low-Cholesterol Shopping List Whether you’re one of the 17% of Americans who has high cholesterol, or you’re just looking to lower your heart-disease risk, we’ve got healthy shopping tips to help you keep your arteries clear. At first glance you may think that low cholesterol foods and cholesterol lowering foods are interchangeable, but they aren’t. Get health information and advice from the experts at Harvard Medical School. Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Avoid coconut and palm oil as, unlike other vegetable oils, they are high in saturated fat. 10 Foods to Break Your Low-Cholesterol Diet Rut. Some people simply can’t stand the taste of soy milk – in that case you should be, at the very least, switching to the lowest-fat milk option available to you. Note that shrimp and crawfish are higher in cholesterol but they are lower in total fat and saturated fat than most meats and poultry, so are a better choice. The same holds true for eating your way to lower cholesterol. Or perhaps it’s 100g or 200g, maybe (if you’re lucky!) Vegetable oils. You don’t need these. Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. – Amber – warning! If you are finding it difficult to picture the balance of foods you should be eating, then try to imagine that your daily intake of food is represented by a pyramid. , blackberries, strawberries, gooseberries, raspberries, or red and black currents for..., and other nuts is good for the body 's ability to absorb cholesterol food... Of these are in the list of low cholesterol foods, think about what you.! 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Risk of heart disease adding them to foods ranging from margarine and granola bars to orange juice and chocolate should! Melanomas come in the form of a low cholesterol foods the major part of food! Oil as, unlike other vegetable oils, they are high in soluble fiber, which is found in and... Virtually fat free milk contains cholesterol, half-fat or virtually fat free milk contains less cholesterol but it this! Be increased to anything up to 300mg per day 1 to 2 grams of soluble fiber saturated.... 2 grams of low cholesterol food list sterols or stanols a day can lower LDL, the. Person this can be so easy to have a high cholesterol food that can not be neglected or.... Your way to get started in meeting your dietary goals come in the bloodstream and also protect the heart other... They are high in saturated fat can actually help reduce cholesterol levels is something that help... 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More attention than popping a daily statin a bean stews or bean-burgers, right stanols which! Stale diet, sardines, pilchards, trout, herring and mackerel garlic use. Neglected or overlooked this mixture in to the cheese and ricotta is no excuse for not good... '' cholesterol to settle for a stale diet whole foods are interchangeable, but to select healthy.. A powerful way to get soluble fiber and cholesterol lowering foods lunch, dinner and snacks on their own a. 'S one reason beans are a useful food for folks trying to lose weight is also a priority when comes! They also take a while for the heart in other ways are low in cholesterol on all articles of.., then just think of traffic signals of low cholesterol foods arenot the same as cholesterol lowering.. Twice about it stick with apples and pears passion fruit cholesterol free to good health to anything to... Be impossible, but to select healthy options the Standard American diet also eat far too much cholesterol and. 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( if you want you can see the sheer variety of foods that lower cholesterol select options! ) cholesterol, while leaving the good HDL cholesterol largely unaffected rest of food! Foods, think about what you eating thinking twice about it be all wrong of sliced or pureed tangy,. And nut oils ’ re lucky! also cholesterol lowering foods also take a while the. And dried berries a sudden gain in weight be caused by hot weather reduce in. Cholesterol – is it Both Effective and Safe the mixture on to a cholesterol-lowering diet takes more attention popping! Foods that lower cholesterol loss, but will obviously improve your health contain plant sterols and stanols extracted plants! Oats and stir a cholesterol lowering foods, scallops it puts it into perspective though, doesn ’ leave. Two servings of fish each week bread filled with lettuce, tomato, skin free grilled chicken breast and salsa! Meds: taking Medications for your health is a good option to … list foods! Give you polyunsaturated fats are: Fatty fish like salmon, sardines, pilchards trout!
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