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1.
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Eggs.
The American Heart Association says you can
have as much as an egg a day, up from a limit of
three eggs a week. Eggs also have omega-3 fatty
acids and vitamin E. And yolks, once forbidden,
are actually naturally rich in lutein, which may
protect the eyes from cataracts and age-related
macular degeneration. |
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2.
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Tub
margarine. Butter? Margarine? Which is better
or worse? While olive oil is best, try tub margarines
before butter. A USDA study found that using trans
fat-free tub margarines resulted in the smallest
rise in cholesterol, compared with both butter and
stick margarine. |
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3.
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Chocolate.
Yes, it's true. Even though it's high in calories
and fat, chocolate also contains stearic acid that
doesn't boost cholesterol the way other saturated
fats do. Cocoa beans also contain polyphenols--potent
antioxidants. And be sure to choose dark chocolate
over milk chocolate for more of them. |
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4.
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Beef.
These days, beef is 27 percent leaner than it was
20 years ago. it also has zinc and iron. For even
less fat, avoid short ribs, spareribs, regular ground
beef, and rib-eye roasts. |
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5.
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Shrimp.
The cholesterol in shrimp doesn't raise dietary
cholesterol, and it decreases triglycerides (fats
in blood linked to heart disease). Shrimp is also
low in calories and fat, and high in protein. 6.
Pork. Some lean cuts |
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6.
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Pork.
Some lean cuts of pork have less fat than a chicken
thigh. Eat tenderloin, boneless sirloin chop, and
boneless loin roast. |
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7.
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Nuts.
Never mind the high fat content--it's the healthy,
cholesterol-lowering unsaturated kind. And nuts
also have nutrients like sterols, which help stop
the body's absorption of cholesterol during digestion. |
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8.
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Coffee.
Despite previous warnings, recent studies have
found no link between drinking coffee and changes
in bone density, fibrocystic breasts, or heart disease.
Naturally you shouldn't be drinking coffee nonstop
all day, but one or two cups a day won't put you
at risk. |
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9.
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Cheese.
A fat that fights body fat? It exists--in cheese.
It's conjugated linoleic acid (CLA) that might help
fight body fat and protect against some cancers.
And don't forget the calcium cheese provides. |
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10.
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Avocados.
It's a good fat that avocados have--monounsaturated
fat, which our bodies need--so go ahead and eat
them. |
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| Still
Bad |
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1.
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Butter
and most margarines. Butter has saturated fat
and stick margarine has trans fats; they both raise
LDL cholesterol levels. |
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2.
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Bacon.
Cured meats like bacon are high in sodium and
fat, and they have been linked to pancreatic, stomach,
and colon cancers--possibly because of the nitrites
they contain |
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3.
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Processed
snack foods. If your snack foods have the words
"partially hydrogenated" in the ingredients, run
away. Those are loaded with trans fats. |