Cholesterol-Fighting Foods: Chocolate

The last of our cholesterol fighting foods is at the top of everyone's list, a fave of adults and children alike: chocolate!

The flavonoid antioxidants help to keep blood platelets from sticking together and may keep your arteries unclogged.
Dark and bittersweet varieties have three times the antioxidants of milk chocolate, and white chocolate? Don’t bother; it rates zilch on the flavonoid scale.

Aim for an ounce a day; Dove dark chocolate Promises is the perfect high-flavonoid morsel to increase good cholesterol and prevent the bad kind from oxidizing.

Cholesterol-Fighting Foods: Tea

Both iced and hot teas are loaded with antioxidants, which help to lower blood pressure and prevent LDL from oxidizing and building on artery walls.

While store-bought iced teas are good for you, homemade is better, so if you can manage, start brewing!

Sit back, relax and enjoy at least one cup of tea ever day.

Cholesterol-Fighting Foods: Nuts

Walnuts, cashews and almonds are rich in healthy monounsaturated fats; they also have vitamin E, magnesium, copper, omega-3’s and phytochemicals, all essential for good heart health. Those who eat nuts regularly have less heart disease and illness than those who don't.

Nuts are high in calories, so aim for only 2 tablespoons per day five times a week.

Cholesterol-Fighting Foods: Margarine

Two types have been found to do so, Take Control and Benecol. They work by blocking the absorption of cholesterol.

The National Cholesterol Education Program and the American Heart Association recommend these margarines to lower cholesterol an average 10-14 percent.

They also block absorption of beta-carotene so be sure to compensate elsewhere.

Aim for three servings per day.

Cholesterol-Fighting Foods: Spinach

Spinach is the richest source of lutein, which helps lower cholesterol and guard against age-related muscular degeneration, a leading cause of blindness.

Researchers think that a 1/2 cup of lutein-rich foods a day can help to guard against heart attacks by helping artery walls resist cholesterol that causes clogging.

Lutein can be found in other leafy greens and egg yolks.

Cholesterol-Fighting Foods: Garlic

The ancients knew there was something special in this little bulb; in modern times garlic has been found to lower cholesterol, prevent blood clots, reduce blood pressure and protect against infections. It can also stop artery-clogging plaque at its earliest stage.

Chop up and toss on pizza, in soups, or on side dishes.

Aim for 2-4 cloves per day.

Cholesterol-Fighting Foods: Avocado

Avocados contain more cholesterol-killing beta-sitosterol (a beneficial plant-based fat) than any other fruit. Beta-sitosterol reduces the amount of cholesterol absorbed from food. Along with high levels of heart-healthy monosaturated fat, avocados are a health food MVP.

For a 1,800-calorie diet, 30g of monosaturated fat is recommended, which is what one avocado has.

Cholesterol-Fighting Foods: Salmon

Omega-3 fatty acids- found in salmon and other cold-water fish- helps lower LDL, raise HDL, and lower triglycerides.

Salmon is also an excellent source of protein and is low in saturated fat. The American Heart Association recommends at east two servings of fish per week. Good substitutions are white albacore tuna, rainbow trout, anchovies, herring, sardines and mackerel.