FOOD containing Vitamin C

Foods rich in vitamin C include all the citrus fruits (oranges, grapefruit, lemons and naartjies), all berry fruits (cranberry, strawberry, blackberry etc), guava, spanspek, mango, the entire cabbage family (green and Chinese cabbage, broccoli, Brussels sprouts), as well as sweet and chilli peppers.

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GOOD DAILY DIET: Olive oil and olive products

Olive oil is rich in monounsaturated fatty acids and vitamin E. Research has shown that foods with a high monounsaturated fatty acid content lower "bad" low-density lipoprotein (LDL) cholesterol and increase 'good' high-density lipoprotein (HDL) cholesterol.

Anyone with raised cholesterol levels needs to increase his HDL cholesterol and lower his LDL cholesterol levels, which olive oil and products made of olives, will promote.

Have one or two tablespoons of olive oil a day over salads or use for cooking, and add some olives to your salads. Keep an eye open for margarine made from olive oil as this also has the benefit of a high monounsaturated fatty acid content.

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