Omega 3 Fatty Acids
Omega 3 fatty acids have been shown to lower the risk of heart disease. This healthy fat comes from cold-water fish like salmon, tuna, sardines, mackerel, herring and trout as well as walnuts, canola oil, flaxseed oil and soybean oil. The AHA recommends consuming fish high in Omega 3 fatty acids in place of highly saturated meat products at least two times per week to lower your risk of heart disease.
Soluble Fiber
Soluble fiber, found in oats, barley, lentils and split peas and beans has been found to protect against heart disease by reducing your lousy cholesterol. It reduces the absorption of cholesterol in your intestines and helps your body excrete the excess. Experts recommend consuming 20 to 35 grams of fiber each day, with at least 3 to 4 grams from soluble sources to reduce cholesterol levels.
Exercise and Cholesterol
Exercise is another lifestyle factor that can affect your blood cholesterol levels. The Dietary Guidelines for Americans, 2005 recommends getting at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. Regular exercise can improve your cholesterol levels, especially your health cholesterol. As always, if you are over the age of 40, are overweight or have a pre-existing condition consult your physician before beginning an exercise program.
