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Increasing the fruits and vegetables in your diet. Especially 1-2 oranges per day and 1/2 raw onion daily

  • Red Wine - 1 glass per day (more is not better)
  • Almonds, Pecans, Walnuts, Macadamia nuts
  • Dried Cranberries and Blueberries, unsweetened
  • "Oily" Fish, including Tuna, Salmon Bluefish, Herring, Sardines, Mackerel, Halibut, Red Snapper
  • Fish Oil Capsules 3 - 4 grams per day
  • Canola Oil or Olive Oil
  • Flax Seed, Flax Seed Oil
  • "Smart Balance" brand spread with added Omega -3-fatty acids
  • Beans and Lentils

There is some evidence to suggest that high doses (not those found in multi-vitamins) of Vitamin C, Vitamin E, Beta-Carotene and Green Tea tend to lower the HDL.


  • Beef, Pork (Ham, Bacon), Lamb, and Veal
    Products that are derived from the above:
    • Sweetbreads or other Organ Meats
  • Fatted Dairy Products, which include:
    • Milk, Half and Half, Cream, Whipped Cream,Ice Cream, Sour Cream and Ice Milk (Nonfat or Skim Milk is OK)
    • Cheese regardless of the type of cheese unless it is derived from soy or is nonfat
    • Yogurt and Frozen Yogurt unless it is nonfat
  • Shrimp
  • Hydrogenated Fats* (vegetable oils that are chemically treated to be solid at room temperature) otherwise known as Trans Fats and foods that contain these fats, which mostly include:
    • Margarines and other spreads that are solid at room temperature unless stated otherwise (Smart Balance as an example of an exception).
    • Processed and Fast Foods
  • Saturated Fats (Mostly fat that is naturally in the solid state at room temperature.)
    • All Animal Fats including Butter
    • Palm Oil, Palm Kernel Oil
    • Coconut Oil