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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
- 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