1). Fruits (3-4 servings per day) and vegetables (5-7 servings per day)

2). Oats (containing soluble fiber)

3). Citrus fruits and berries (with antioxidant)

4). Fitesteroles enriched foods: milk, yogurt, juices and others.

5). Vegetable oils, nuts and avocado (contains phytosterols in minimum quantities)

6). Olive oil and canola oil (they have monounsaturated fats, which increase good cholesterol “or HDL cholesterol and decrease” bad “cholesterol)

7). Fish (rich in Omega-3, which lowers levels of triglycerides) 8). Flax or chia seeds (containing polyunsaturated fats) 9). Soy (reducing levels of LDL)

10). Red wine (it has an antioxidant, resveratrol and saponins, which prevent the absorption of cholesterol) Also try to avoid animal fats (beef, chicken, milk, bacon), oil palm, coconut and trans fats or hydrogenated oils, found in snacks, bakery products and biscuits.

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