CHOLESTEROL

FOODS THAT HELP INCREASE YOUR GOOD (HDL) CHOLESTEROL

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.

FOODS THAT INCREASE YOUR BAD (LDL) CHOLESTEROL

• 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