Some foods to consider eating more often
Sweet potatoes
Green leafy vegetables
Carrots, Broccoli and Greens (lightly cooked to keep the carotenoids)
Pumpkin, canned or cooked
Squash
97% or greater fat free chicken or turkey breast (I look for 99% fat free.)
Low fat tomato sauces and pasta
Onions and Garlic (Chop or crush to release the photonutrients)
Homemade pizza with 99% fat free chicken as meat sauce
Foods with low/no salt for those who have high blood pressure
Peanuts, walnuts, almonds in moderation (be careful not to gain weight)
Olive oil and canola oil substituted for other oils, (the key is to monounsaturated fats vs trans-fatty acids or partially hydrogenated fat)
Salmon and other fish (mackerel, sardines, herring), including the skin and fat (Research suggests this omega 3 fat (EPA fat) has the ability to raise HDLs.
1-5 servings per week recommended)
Defatted soy flour (at least 1/3 of a cup per day recommended)
Fat free milk (skim)
Oatmeal, shredded wheat, low-no sugar added cereals
Whole wheat bread
Fresh fruits
Apples (with skin for flavonids)
Oranges (Eat pulpy parts for flavonids)
Red or black grapes
Grape juice (1 cup per day recommended)
Grapefruit, especially pink which has 40% more beta carotene than white
Dried fruits, especially apricots, dates, prunes
Cantaloupes
Fat free homemade yogurt with extra dry milk to increase the magnesium and calcium content
Tupelo honey as a substitute for sugar in cakes, cookies, breads, etc.
Salad dressings and dips with non-fat sour cream or homemade yogurt
Baked whole wheat chips and tortillas
Bean and chickpea dishes and dips
Tomato salsas
Walnuts (for omega3)
Almonds and Avocados (for monounsaturated fat)
Broccoli Sprouts
With all of this you need to maintain your normal weight by watching your calorie intake, and getting plenty of exercise
Foods to consider avoiding
1%, 2% and whole milk
Meats with 96% or less fat
Red meats
Hydrogenated oils such as stick margarine, and when listed as an ingredient in foods
Food with high butter fat and other animal fats, e.g., cheese, full fat yogurt, sauces
Hot dogs, hamburgers
Deep-fried foods
Sugar
Ice cream
Salt (if you have high blood pressure)
Candy, baked goods and ice cream made with fats
High fat snacks, chips
Pies, pastry's, cookies made with fat and sugar (plenty of healthy cookies, pies, pastry's in my recipes)
Source info: http://www.foodandlife.com
