Gillian McKeith's Food Bible (244 page)

Fresh fruits and vegetables. These contain antioxidants needed for repairing the artery and blood-vessel walls. Aim to eat a range of colors, as this will give you wide-ranging protection.

Complex carbohydrates found in brown rice, millet, buckwheat, oats, quinoa, and barley.

Pecans can help to reduce bad (LDL) cholesterol and are high in antioxidants.

Essential fats found in oily fish, raw nuts, seeds, and cold-pressed oils. These are needed for healthy circulation.

Monounsaturated fats found in olive oil, olives, and avocados. These have been shown to lower blood cholesterol levels.

Whole soybeans, which contain plant sterols, which have been shown to inhibit absorption of dietary cholesterol.

AVOID

Margarine, heated fats, junk food, processed foods, palm oil, and fried foods. These can all increase total cholesterol and negatively affect cardiovascular health.

Sugar, white flour, white bread, white rice, and white pasta.

Fatty meats, processed meats, dairy products,

Alcohol, coffee, and carbonated drinks.

HERBS AND SUPPLEMENTS

Drink fenugreek seed tea. This can reduce cholesterol levels and aid fat metabolism.

Sprinkle lecithin granules on your food. Lecithin aids in fat metabolism and is a source of essential fats.

Include turmeric, ginger, and cayenne pepper in your diet. Turmeric aids liver function and ginger and cayenne pepper are good for the circulation.