1. Fibre, the original super-nutrient
What is it?
It’s the structural part of cereals, fruits, vegetables and pulses and we should be consuming 25g of it a day.
Why is it healthy?
It’s a breathtakingly healthy nutrient, a fibre-rich diet significantly cuts the risk of heart disease and boosts the immune system. You’ll also halve the chances of developing bowel and breast cancer and reduce the chances of diabetes by a third. It will make you look and feel better: weight loss is up to three times greater in people consuming high-fibre and low-fat diets, compared to low-fat diets alone. And you’ll have better digestion, more energy and improved mood.
How to eat?
Simply start the day with a bran cereal or swap from white to wholemeal bread.”

2. Swiss chard
What is it?
A dark green vegetable that looks a bit rough.
Why is it healthy?
Like kale and spinach, it’s an excellent source of beta-carotene, iron and folate. In addition Swiss chard provides goodies that are unavailable through other sources :it contains high levels of polyphenols, a rare type of antioxidant. Additionaly, research has shown that the pigments in dark green vegetables accumulate in the retina and absorb the type of short-wave light rays that can damage eyesight.
How to eat it
Boil or sauté until the leaves wilt and the stems are tender and serve as side dish or bed for pan-seared fish or grilled meat. Hum.. delicious as well.

3. Barley
What is it?
A grain now used almost exclusively in brewing.
Why is it healthy?
Research now shows that barley is a rich source of vitamin E and has high levels of soluble fibre and therefore lowers cholesterol in much the same way as oats.
How to eat?
Add 30 per cent barley flour to a wheat flour when baking bread for example
Also pearl Barley works well in soups, stews, and salads since it readily soaks up the flavors in the broth or dressing.

4. Purslane
What is it?
An invasive weed that was a salad ingredient and herbal remedy in 17th-century England.
Why is it healthy?
A rich source of omega-3 fats. The scientists also report that this herb has up to 20 times more of melatonin, an antioxidant that can inhibit cancer growth (as well as balancing wake/sleep cycles), than any other fruit or vegetable tested.
How to eat it?
Purslane is on sale in some farmers’ markets or in Chinese food shops. Use the succulent, lemony-tasting leaves as an alternative or addition to lettuce in a salad along with chives, parsley and a little olive oil or cook them like spinach

5. Cinnamon
What is it?
A common baking spice that comes in sticks that are rolled, pressed and dried or you can buy it grounded.
Why is it healthy?
It’s another potent antioxidant, one third of a teaspoon is equivalent to the antioxidant power in half a cup of berries. Studies show an active component helps stabilise blood sugar, and lowers cholesterol.
How to eat?
Add to stewed fruit as well as buns and biscuits or add to chicken dishes or aubergines to give them a subtly delicious Middle Eastern taste.

6. Lentils
What are they?
Simply the most flavorful of all the legumes that comes in yellow, red or black color. Always in dried form.
Why are they healthy?
Simply high in antioxidants. Half a cup is the equivalent of four cups of broccoli for antioxidants. They also contain plant sterols which lower cholesterol.
How to eat them?
Lentils can be stored a long time, are easy to make, and are one of the cheapest protein sources going. Unlike other pulses, you don’t have to soak them before cooking. Just rinse them in cold water and simmer in water or broth. Add turmeric and ginger and eat with rice or naan bread.

7. Fish
What are they?
A great alternative to eat protein if you want to rein on meat.
Why is it healthy?
Fish are a rich source of minerals including iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as B vitamins. Oily fish, in particular, is the best source of omega-3 essential fats, which have an unparalleled healthy profile.
How to eat them?
*Eat tinned fish if you can’t stand the smell of fresh fish. Mix tinned salmon, mackerel and pilchards into salads and pasta or as a topping for baked potatoes.
*Sardines mashed on toast.

8. Beetroot
What is it?
The raw root itself, rather than the pickled, purple stuff in jars.
Why is it healthy?
Beets are like red spinach. Simply one of the best sources of folate and betaine, two nutrients that have been shown to reduce potentially toxic levels of homocysteine, a compound that causes inflammation, damaging arteries and increasing the risk of heart disease.
How to eat?
Heating beetroot decreases its antioxidant power, so eat it freshly picked and sliced in a sandwich or grate it into a salad with olive oil and lemon juice.

9. Pomegranate juice
How to drink it?
Buy Juice from Pomegreat – the leading brand. It can taste unpleasantly medicinal (at first).
What is it?
Pomegranate juice is juice made from the pomegranate fruit. It is used in cooking both as a fresh juice and as a concentrated syrup, particularly in Persian cuisine.
Why is it healthy?
It will reduces blood pressure significantly and improve blood flow. More recently, researchers at the University of California identified chemicals in the juice that can slow prostate cancer and perhaps even kill off cancer cells. It’s also been shown to have a higher antioxidant activity than red wine, green tea or blueberry juice.

10. Pumpkin seeds
What are they?
Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around
Why are they healthy?
Pumpkin seeds are rich in both omega-3 and 6 essential fats and one of the best sources of magnesium, which helps promotion relaxation and lower blood pressure. They are also rich in zinc and vitamin E.
How to eat?
Seeds are never easy to incorporate into your diet. Separate the seeds from the stringy bit of the pumpkin and either eat raw or boil for 10 minutes, roast in olive oil and add to salads or stir-fries. Don’t eat them all the time though as they’re high in fat and so a handful a day is sufficient.

source : the independant.co.uk

If you have a high cholesterol, you can simply help to lower its level by eating and drinking some specific food :

A good start for breakfast :
1. Eat whole grains and oats – people whose diets contain the most whole grains “had the thinnest carotid artery walls and showed the slowest progression in artery wall thickness.”
2. Eat Blueberries – a compound in blueberries (pterostilbene) may help lower cholesterol as effectively as commercial drugs.

What you should eat at lunch/dinner:
3. Whatever you eat. Add extra virgin oil. Do a lot of salads !
Studies have shown that this type of olive oil increases the body’s levels of HDL cholesterol (good cholesterol), which helps to reduce plaque buildup in the arteries
4. You can choose to alternate with Flaxseed oil – flaxseed oil can lower blood pressure in men with high cholesterol. In a three-month study of 59 middle-aged men, those who took daily flaxseed oil supplements (with eight grams of the omega-3 fats, alpha-linoleic acid) experienced significantly lower systolic and diastolic blood pressure.
5. Eat avocados :26 of the 30 grams of fat in an avocado are heart-healthy, unsaturated fats that can increase your levels of HDL cholesterol
6. Eat olives : olives, and olive oil protect against heart disease and diabetes.
7.  Black soybeans – a study from the Journal of the Science of Food and Agriculture shows that black soybeans may help prevent obesity, lower LDL cholesterol, and reduce the risk for type 2 diabetes.
8.  Fish and Fish oil – a study from the Norwegian University of Science and Technology found that people with type 2 diabetes who consumed high doses of fish oil over nine weeks lowered the size and concentration of several lipoprotein subclasses (cholesterol) in their bodies.
9.  Salmon and omega-3 fats: Omega-3s, found in fatty fish, like salmon, sardines, and anchovies, and in fortified eggs and soybeans, reduce nearly every risk factor for heart disease. They reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less likely to clot, and raise HDL cholesterol. And recent research suggests that omega-3s may also keep your brain sharp and possibly ward off dementia.
10. Plant sterols and stenols:
These are natural substances found in small amounts in the cell membrane of plants, including fruits, vegetables, legumes, nuts, and seeds. You can get the recommended two grams per day by eating fortified foods such as margarine spread, orange juice, and salad dressings, but these should only be eaten by people with high levels of LDL cholesterol.

What you can munch on
11.Eat (almost any) nuts !
Almonds, hazelnuts, pecans, pine nuts, pistachios, and walnuts. They are all known to lower cholesterol.
However, do limit your daily intake to one and a half ounces (which is about one and a half handfuls), since nuts are high in calories.

Dessert
12. Yogurt with live active cultures (probiotics) – Vicki Koenig, MS, RD, CDN said “several studies have shown that the probiotics Lactobacillus Acidophilus and Lactobacillus Reuteri actually help lower cholesterol. They work by preventing the reabsorption of cholesterol back in to the blood stream.”

What you should drink
13. Pomegranate juice – a National Academy of Sciences study showed that pomegranate juice reduces cholesterol plaque buildup and increases nitric oxide production (nitric oxide helps reduce arterial plaque).
14. 100% cranberry-grape juice – antioxidants in grape juice slow down LDL cholesterol oxidation, and cranberry juice raises HDL or “good” cholesterol.

Other considerations
You might be a person who is predisposed to high cholesterol, or maybe your diet could use a shape-up. Here are a few key points on cholesterol that I try to focus on:
LDL or “bad” cholesterol deposits itself on the walls of your arteries, forming plaques that make them hard and narrow. HDL or “good” cholesterol removes excess LDL in your blood and brings it to your liver for disposal. The more HDL you consume, the less LDL you’ll have in your blood.

You may need medication to help reduce your cholesterol, but eating a heart-healthy diet and getting exercise are very important.
Everyone should have their cholesterol checked-it doesn’t matter if you are young/old, female/male, or thin/overweight.

US researchers proved [times and times again] that eating breakfast is the secret to staying healthy.

Dr Mark Pereira and colleagues at Harvard Medical School analyzed the eating habits of 1,198 black people and 1,633 white participants.

Their study found that people who eat whole-grain cereals every morning are among those most likely to see the health benefits.

Health benefits discovered

They found that people who ate breakfast every day were a third less likely to be obese compared to those who skipped the meal.

In addition, eating breakfast will make you half as likely to have blood-sugar problems, which increase the risk of developing diabetes or having high cholesterol, which is a known risk factor for heart disease.

Eating first thing in the morning will help to stabilize blood sugar levels, which regulate appetite and energy.

The study also suggests that eating breakfast makes you less hungry during the rest of the day and are, therefore, less likely to overeat.

UK evidence

The British Dietetic Association said the findings added to the growing body of evidence in support of eating breakfast every morning.

“There is a lot of scientific evidence behind this,” spokeswoman Catherine Collins told.

“Obviously the traditional fry-up is too fat and calorie rich to aid weight control, but cereals and toast are of benefit.

“Breakfast can be a very good source of vitamins. Many processed cereals are fortified with vitamins and minerals which people can find it difficult to get elsewhere if they are just having two meals a day.”

“Eat your breakfast. It’s the most important meal of the day!”
Did you know that people who don’t eat breakfast are less able to concentrate/learn, get less iron (an important nutrient) in their diets, and are more likely to have a higher body mass index (BMI), which is a sign they may be overweight.
On the other hand, people who eat breakfast do better at work, are more likely to participate in physical activities, and tend to eat healthier overall. So tomorrow morning, don’t run out the door on an empty stomach. Fuel up with a healthy breakfast!

What Should You Eat?
Any breakfast is better than no breakfast, but try not to have doughnuts or pastries all the time. They’re high in calories, sugar, and fat. They also don’t contain the nutrients everyone really needs. And if you have a doughnut for breakfast, you won’t feel full for long.

Just like with other meals, try to eat a variety of foods, including:
- Grains (breads and cereals)
- Protein (meats, beans, and nuts)
- Fruits and vegetables
- Milk, cheese, and yogurt

Easy Breakfast ideas
First, the traditional ones:
- Eggs
- French toast, waffles, or pancakes (try wheat or whole-grain varieties)
- Cold cereal and milk
- Hot cereal, such as oatmeal or cream of wheat (try some dried fruit or nuts on top)
- Whole-grain toast, bagel, or English muffin with cheese
- Yogurt with fruit or nuts
- Fruit smoothie, such as a strawberry smoothie

And now some weird (but yummy) ones:
- Banana dog (peanut butter, a banana, and raisins in a long whole-grain bun)
- Breakfast taco (shredded cheese on a tortilla, folded in half and microwaved; top with salsa)
- Country cottage cheese (apple butter mixed with cottage cheese)
- Fruit and cream cheese sandwich (use strawberries or other fresh fruit)
- Sandwich – grilled cheese, peanut butter and jelly, or another favorite
- Leftovers (they’re not just for dinner anymore!)

Quick recipes if you’re rushed for time
- Single servings of whole-grain, low-sugar cereal
- Yogurt
- Fresh fruit
- Whole-grain muffin
- Trail mix of nuts, dried fruits, pretzels, crackers, and dry cereal