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Building good cholestoral and getting rid of bad cholestoral....

1. The grain issue.

Most cholesterol-lowering guides will recommend that you switch refined carbohydrates to

whole-grain carbohydrates (such as whole-wheat pasta and whole-grain bread). If you’ve been

living on a diet of starchy carbohydrates, this switch will help lower your cholesterol. But

to really lower your cholesterol – and reduce inflammation, which is just as significant to

heart health and more significant for overall health – eliminate grains entirely. Yes – you

read that correctly. Here’s why you need to banish even complex grain carbohydrates from

your diet.

2. Eat fruit instead of guzzling juice.

If you are going to eat something sweet, first make sure it’s fruit instead of desserts and

candies. But choose fruit, not fruit juice. The benefit of fruit comes from the fiber, so if

you drink juice, you’re losing that wonderful benefit and essentially drinking sugar water.

3. Eat at least 5 servings of vegetables daily, and work up to 9.

Good ones are colorful bell peppers, chili peppers, and broccoli.

4. Raise your good cholesterol!

We tend to focus on the negative, but it’s equally important to raise your good cholesterol.

Do this with a daily serving of essential fatty acids from avocados, nuts, olive oil, nut

oils, and nut butters.

5. Take advantage of every opportunity for Omega-3′s.

Switch from regular eggs to DHA-enhanced eggs. They’re all over the place and relatively

inexpensive.

6. Fish: the multi-tasker.

Eat wild, fatty, cold-water fish and consider a fish oil supplement. (Best bets: wild,

Alaskan salmon, wild mackerel, Nordic sardines.) Fish is the richest source of Omega-3 fatty

acids, so aim for two or three portions a week. Make sure you choose wild, cold-water fish

to reduce exposure to chemicals like mercury.

7. Garlic.

Garlic is wonderful for your cardiovascular system and as part of the allium family of

plants it’s a natural anti-inflammatory. Other great foods that reduce inflammation: ginger,

curry, and chili peppers.

8. Onions ‘n things.

Whether it’s scallions, leeks, chives, white onions, red onions, or shallots, these

flavorful bulbs are terrific for quelling inflammation and healing your arteries. Onions

also contain high levels of quercetin, an important flavonoid that reduces cholesterol. Try

to eat some every day.

In general, focus on eating only fresh, whole, unprocessed foods: meats, fish, eggs,

vegetables, legumes, fruits, and nuts.

Build good cholesterol by doing what is listed below

The two types of fats that good cholesterol foods contain are polyunsaturated and mono

unsaturated fats. Both of them are mainly found in plant products. Monounsaturated fats can

be found in good cholesterol foods like peanut, olive, and canola oils. Polyunsaturated fats

are mainly derived from sunflower, corn, soybean, and fish oils. Another thing that will

increase your HDL to LDL ratio is Omega-3 fatty acids. These can be found in a lot of

popular fish, such as salmon and tuna. Even if you eat just a couple of servings of this

fish per week, it will give you positive results in terms of decreasing your bad

cholesterol. More good cholesterol foods to indulge in are soybean products, fish oil, and

leafy greens.