Top Foods for Cholesterol

1.     Spinach. full of lutein which helps protect against macular degeneration, a leading cause of blindness. Research suggests that just a half cup of spinach daily also protects against heart attacks.

2.     Salmon. Research shows that certain types of fat actually protect against high cholesterol. Omega-3 fatty acids are found in salmon which help lower "bad" LDL cholesterol, raise "good" HDL cholesterol, and lower triglycerides. The American Heart Association recommends eating at least two servings of fish every week, preferably fatty fish, by far the richest sources of fish-oil omega-3s.

3.     Beans: Beans are rich in fiber and very high in cholesterol-lowering soluble fiber. By eating just a cup of any type of beans a day (kidney, navy, pinto, black, chickpea, or butter beans) you can lower cholesterol by as much as 10 percent in six weeks. Eat beans five or more times a week. The FDA and the National Cancer Institute recommend that adults get 25 to 30 g of fiber each day.

4.     Soy. Reducing saturated fat is the most important dietary change you can make to cut blood cholesterol. Used as a replacement for meat and cheese, soy foods help your heart by slashing the amount of saturated fat that you eat. The FDA recommends getting at least 25 grams of soy protein each day. Consuming 25 grams of soy protein daily lowers high cholesterol.

5.     Avocado. Avocados are an excellent source of monounsaturated fat. This is a type of fat that may actually help to raise levels of HDL while lowering levels of LDL. The American Heart Association recommends that you get up to 15 percent of your daily calories from monounsaturated fats like those contained in avocados.

Most Common Eating Problems Solved

1.     You don’t have time to cook. Most people don’t realize that ready-to-eat meals are actually much less healthy than a home-cooked meal. Therefore, if you can find even just an hour to cook, it is better than getting takeout or eating frozen dinners every night. Try to plan ahead to make it easier for you.

2.     You eat every time you’re feeling down. Even if you’re responsible for the foods that you choose to eat most of the time, you may have the habit of easily making an exception when you’re in a bad mood, as a special concession for what you’re going through. Once you know how the cycle of poor moods and comfort foods works, you can try to find ways of comforting yourself in other ways.

3.     You can’t stop snacking in between meals. If you have a weak spot for snacking between meals, you risk eating too much and potentially gaining weight. To get this under control, don’t try to cut snacking out completely, but change the kind of snacks you are eating. Aim for healthy snacks instead of unhealthy snacks.

4.     You skip breakfast. You should never skip breakfast. This could cause you to end up being less efficient at work due to lack of energy, and less healthy. Breakfast does not have to be a larger meal. You only need servings of protein, fruit and whole grains. Try to at least grab a breakfast wrap or smoothie as long as they are healthy.

5.     You can’t stop snacking while watching television. Research shows that people who eat while doing other things such as television watching, end up eating 50 to 60 percent more than they do when they aren’t doing anything else. When eating, make that the sole activity.