." Here's how to upgrade your usual fare with nutritious ingredients.Boost smoothiesAdd unsweetened cocoa powderCocoa powder is rich in flavonoids, the antioxidants that reduce blood pressure and cholesterol. They also protect skin against sun damage

of this understated staple, and combines it with Alaskan salmon. Fresh from the wild via sustainable fishing, this salmon contains high levels of Omega-3 oils for a healthy heart, high levels of protein for speedy muscle recovery and is lower in cholesterol

cholesterol levels and, therefore, their risk of heart disease drops.Vegetarians also have a lower risk of getting gallstones and diverticular disease, according to researchers. If you think it is for you, the Vegetarian Society recommends gradually replacing

circle.” From your liver, the fat also seeps into your blood in the form of cholesterol and triglycerides. These tiny parcels of fat slowly build up, gradually turning your bloodstream into a landfill for microscopic blubber. The process is called

circle.” From your liver, the fat also seeps into your blood in the form of cholesterol and triglycerides. These tiny parcels of fat slowly build up, gradually turning your bloodstream into a landfill for microscopic blubber. The process is called

source of iron and zinc, which support healthy red blood cells and a strong immune system. Studies suggest that diets balanced with fruits, vegetables, whole grains and lean cuts of meat, including beef and skinless poultry, help to lower blood-cholesterol

pressure should be at/or lower than 120/80; HDL (good) cholesterol above 50; LDL (bad) cholesterol lower than 100; triglycerides lower than 150; and blood glucose level lower than 100. Get a check-up (blood test, blood pressure check and a sounding of your

is to make sure you're eating the right kinds. Saturated and trans fats are unhealthy because they raise your levels of LDL (so-called 'bad cholesterol'). Trans fats may also lower your HDL (or 'good cholesterol') levels and increase your risk of heart

to fight cancer, heart disease, arthritis and even wrinkles.Polyphenols found in grapes and tea, for example, blunt the effects of ‘bad’ LDL cholesterol, and are thought to have antioxidant properties up to 20 times greater than those of vitamin C. In soya

of antioxidants and other phytochemicals. Fruit juice counts, but you’ll get more cholesterol-lowering fiber and other nutrients from whole fruits. Amount needed: Three to five servings daily. At least half of them should be antioxidant powerhouses such as mango