1. Cut the Bad Fats First
No matter how much oatmeal you eat, you won't reap the benefit if you don't cut out some of the bad fats first. This means cut the trans fat found in shortening, margarine, processed and deep fried foods such as doughnuts. It also means to limit the saturated fat found in butter, lard and certain foods such as bacon and other meats. These fats are also where an animal holds its toxins, so avoiding animal fat has two benefits, lowering toxic load and cholesterol.
2. Say No to Soy
For decades, it was a common belief that soy had cholesterol-lowering effects, but recent studies by the American Heart Association show it has little if any benefit. In fact, soy may be a detriment to a healthy lifestyle because it contains naturally occurring toxins that inhibit the enzyme action required to digest protein. Soy also has other substances that promote blood clotting, which might not be beneficial if you have heart disease.
3. Go Fishing for Omega 3s
The omega 3 fatty acids found in lake trout, sardines, mackerel, herring, salmon and albacore tuna definitely benefit your numbers. Not only do they help out with your good cholesterol levels, they also tend to lower triglycerides and blood pressure as well. In addition, if you've had a heart attack, their consumption increases the chance of survival since they lower the risk of blood clots. Just don't pan or deep fry the fish, which damages the beneficial fats and may add bad fats, such as those contained in margarine or shortening.
4. Go Nuts About Lowering Your Cholesterol
Since not everyone can eat fish, there is an alternative. Nuts and seeds such as walnuts and flax are high in the beneficial omega 3 fatty acids as well. In a report made by the Mayo Clinic, they state that with a cholesterol-lowering diet where 20 percent of the calories come from walnuts, you may see a reduction of LDL cholesterol by as large as 12 percent. Plus, other nuts, such as almonds, have also been found to have healthy heart benefits, such as increasing the elasticity of blood vessels.
5. Keep Your Eye on Olive Oil
Popeye sure had his bases covered. Not only is spinach full of iron, but oils such as olive and canola make for a healthy heart as well. You can substitute these healthy oils for butter and margarine in recipes. Simply use the "light tasting" version in your baked goods and reduce the liquid to account for the viscosity of the oil. You'd be amazed at how great boxed mac and cheese tastes with olive oil! Just make sure when cooking with these oils to keep the temperature low to avoid burning the oil, which destroys the beneficial fatty acids and breaks down the oil, creating harmful chemicals that are known to cause cancer.
