• A generous amount of fruits and vegetables
• Healthy fats such as olive and canola oil
• Eating small portions of nuts
• Drinking red wine in moderation
• Consuming very little red meat
• Eating fish on a regular basis

The Spanish diet traditionally includes fruits, vegetables, pasta and rice which are great for lowering cholesterol.  Grains are typically whole grain containing very few unhealthy trans fats and bread is an important part of the diet here but it is eaten without butter or margarines which contain saturated or trans fats.

All types of olive oil provide monounsaturated fat which help reduce cholesterol levels. Extra-virgin and virgin olive oils are the least processed, containing the highest levels of the protective plant compounds that provide antioxidant effects. Nuts are high in fat (80% of their calories come from this), but tree nuts like walnuts, pecans, almonds and hazel nuts are low in saturated fat. Walnuts also contain omega-3 fatty acids. Nuts are high in calories so you should generally eat no more than a handful a day and avoid honey-roasted or heavily salted nuts.

Red wine contains antioxidants and has an aspirin-like effect reducing the blood's ability to clot. This should be consumed in moderation with no more than 5 oz (148 millilitres) of wine daily for women (or men over age 65) and no more than 10 oz (296 millilitres) of wine daily for men under age 65.

When shopping in Spain choose plenty of fresh fruits and vegetables limit your intake of red meat and eat fish at least once a week – avoiding fish that is fried or covered with heavy sauces. Use healthy fats such as olive oil and canola oil when cooking and eat nuts as a snack or an addition to a salad.