Nuts

Fans nuts, no problem you give heart to joy! The nuts can be high in fat but, according to Reza, it is monounsaturated fat - the type of fat that lowers cholesterol and is found in olive oil and canola. They are also a good source of vitamin E and omega-3 fatty acids, your allies to fight heart disease and high cholesterol.

"Consumed in moderation - a handful a day - nuts are good for you," says Reza.

Choose:

* As a snack, a handful of roasted nuts, unsalted and untreated;
* Salads, cereal or yogurt sprinkled with nuts;
* Preparations of peanut butter without added sugar, salt or other additives.

Avoid:

* Ice cream or brownie (foods already high in fat) sprinkled with nuts.

Beef

Number of people avoid beef because of its high saturated fat and cholesterol, but the meat also contains 14 essential nutrients, including iron, vitamin B12 and zinc, said Reza.

"Beef is an important nutrient that supports brain development and contributes to its smooth functioning and ability to think clearly. "

Choose:

* Lean cuts with a minimal layer of fat outside;
* Lean ground beef;
* Grass-fed beef (grass-fed): it contains less saturated fat and cholesterol while having a higher content of omega-3 (good for the heart).

Avoid:

* Pieces of sirloin and prime rib;
* Steak slathered with butter and cream sauce.

Food : Awareness

Eggs

According to Reza, it's time to crack coconuts. Eggs may be high in cholesterol, but they do not interfere with blood cholesterol in most people. In the presence of a heart problem or high cholesterol, ask your doctor about the amount of eggs you can eat.

Low fat, eggs are an excellent source of vitamins, minerals and protein.

Choose:

* Eggs poached or boiled, which provide fewer calories;
* Eggs served on a slice of whole wheat toast, fruit or vegetables.

Avoid:

* Fried eggs served with bacon, sausage, ham and home fries.

Cheese

"Some people are concerned about the saturated fat content of cheese, but overall, the cheese is a highly nutritious food," says Reza.

Cheese contains a lot of calcium, protein, vitamin A, magnesium, phosphorus and zinc. In addition, it helps strengthen bones and prevent osteoporosis.

Choose:

* Hard cheeses like cheddar and mozzarella - "they have a strong taste, so you do not need to eat a lot to appreciate them," suggests Reza;
* Cheese with crackers or fruit such as grapes, apples or berries.

Avoid:

* Slices of cheese;
* Cheese lean - they have less flavor and we tend to eat more.