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Lower Cholesterol Levels


Mangos are chock full of vitamin C, pectin and fiber which make them great at increasing your HDL levels and triglycerides in the blood while lowering LDL levels.

They also contain potassium which helps regulate the heartbeat and blood pressure by increasing blood flow to the nervous center of the body.


Like avos, various nuts, including walnuts, cashews and almonds, contain high levels of monounsaturated fats, vitamin E, magnesium and copper, all of which have been proven to improve heart health. Walnuts, in particular, also contain omega-3s.

Recipe for Avocado, Mango and Chicken Salad

Salad Ingredients:

  • ½ ripe avocado
  • ½ ripe mango
  • 1 chicken breast
  • ½ red pepper
  • 1 – 2 Tbl spring onion – thinly sliced
  • 1 cup baby spinach leaves
  • ¼ cup chopped, roasted walnuts or cashews

For the marinade:

  • ¾ cup plain, unsweetened yoghurt
  • 2 tsp curry powder (hot or mild, depending on your tastes)
  • 2 tsp honey


(Prepare the chicken the previous evening to save time in the morning)

  1. Combine all the ingredients for the marinade and mix well.
  2. For the salad dressing, remove 1/3 of the mixture and season with salt and pepper. Add a dash of olive oil and apple cider vinegar and store in a separate container.
  3. Slice the chicken breast into strips, season well and marinade for 30 min
  4. Fry the chicken until cooked through but still moist inside and set aside.
  5. When the chicken has cooled completely, store in the fridge until the next morning.