• Increase daily intake of high fiber foods

While whole grain oats, legumes, fruits, and vegetables contain soluble fiber which can help reduce the absorption of LDL cholesterol in the blood stream. Fiber intake between twenty to thirty five grams per day is recommended to help reduce disease risk.

• Consume foods high in omega three fatty acids

Omega three fatty acids help reduce the risk of heart disease by reducing the formation of clots of arterial walls.  Cold water fish such as salmon and tuna are generally very rich in omega three fatty acids but temperate water fish such as mackerel and herring also contain high quantities.  Soy beans, canola oil, and flax seeds also contain omega three fatty acids but to a lesser extent than fish.

• Eat a handful of mixed nuts 

 Nuts offer a wide variety of health benefits as they contain fiber, plant sterols, vitamin E, omega three fatty acids, and L-Argenine.  Almonds and walnuts seem to offer the greatest amounts of the aforementioned nutrients.

• Alter your lifestyle habits 

 Physical activity, especially aerobic exercise, reduce LDL cholesterol levels and increase LDL cholesterol levels.  A sedentary lifestyle combined with an unhealthy diet greatly increases the risk for disease.

• Reduce saturated fat and trans fat intake

Listen very carefully folks.  Saturated fats increase serum LDL cholesterol levels as well as blood pressure.  They can be found in dairy products, red meats, and certain oils, palm and coconut.  Trans fat not only increase LDL cholesterol levels but they also decrease HDL cholesterol levels.  Trans fat are often found in highly processed foods like packaged sweets through a process known as Hydrogenation.