By substituting each of these foods with the one to its right, you will greatly reduce your cholesterol level, and
give yourself a ﬁghting chance against Arteriosclerosis, Hypertension, Stroke and coronary failure.
1. RED MEAT, SHELLEISH, SAUSAGES FISH OR SKINLESS POULTRY
Red meats are beef, lamb and pork. They promote increases in cholesterol levels and arteriosclerosis. Crustacean shellﬁsh contain almost twice the cholesterol as meat in addition to having other drawbacks.
2. BUTTER OR BACON
Being very rich in saturated fat and
cholesterol, these products are the
most harmful for arterial health.
3. FISH OR SKINLESS POULTRY
These contain fats that are less prejudicial than those of red meat, although they cannot be said to reduce cholesterol. They are only beneficial when they replace red meat or Shellﬁsh.
4. LEGUMES, MEAT ANALOGS
Legumes, meat nanalogs and other alternatives to meat, contain no cholesterol or fat that fosters its production in the body. Legumes contain soluble ﬁber that reduces cholesterol level and prevents arteriosclerosis.
when it replaces butter, bacon or animal fat in general margarine reduces cholesterol. However, it
contains trans fatty acids that foster
6. Butter or Bacon
Being very rich in saturated fat and cholesterol these products are the most harmful for arterial health.
7. VIRGIN OLIVE OIL OR SEED OILS
Both are more healthful than margarine and reduce cholesterol levels when they replace margarine in the diet.
8. WHOLE MILK
This contains saturated fat and cholesterol. The casein of milk increases cholesterol levels as well.
9. NONFAT MILK
This is preferable to whole milk, but its casein content still has a negative effect on cholesterol level.
10. SOY OR ALMOND MILK
These contain no cholesterol, lactose, or casein, all of which are detrimental to cardio-vascular health. Soymilk also contains cardioprotective isflavones.
11. CURED CHEESE
This contains saturated flat, cholesterol and sodium, all of which are prejudical to arterial health.
12. LOW-FAT COTTAGE CHEESE
This is preferable to cured cheese, but not as healthful as tofu or avocado.
13. AVOCADO AND TOFU
These are an excellent replacement for cheese. They both reduce cholesterol level. Avocaod provides antioxidant vitamin E.
14. INDUSTRIAL PASTRIES AND SWEET ROLLS
These contain refined sugars and trans fatty acids, which increase cholesterol and foster arteriosclerosis.
15. WHOLE-GRAIN BAKED GOODS
Preferable made without hydrogenated vegetable oils, thus eliminating trans fatty acids.
16. SWEET AND CHOCOLATE
The sugar and fat they contain increase cholesterol level.
17, DRIED FRUIT, HONEY, MOLASSES
These are the most healthful of sweets.