3. Fill Up On Fiber
Fiber is famous for keeping us regular, but it has other benefits, too. Namely, reducing cholesterol. Soluble fiber is sticky, so to speak, and it can bind with cholesterol and digestive acids in the small intestines. This sticky trio lets the body eliminate the cholesterol. It also reduces the acids, and this causes more cholesterol to be used up replenishing them. Another benefit of fiber is that it is filling. Eating a meal or a snack full of fiber is very satisfying and removes the desire to eat more food. . .which could lead to weight gain, and added cholesterol. Many fruits, vegetables, beans and oats are high in fiber. They’re also sweet and satisfying. Hint, hint.
4. Eat Fish
The Omega-3 fatty acids in certain fish have been linked with lowering triglycerides in the bloodstream. Triglycerides are fats that can lead to clogged arteries and possibly to a heart attack or a stroke. Omega-3 fatty acids may also slow down the growth of plaque in the arteries. All of these leads to blood that can flow more freely through your arteries and veins. An added bonus of eating fish is that it will replace red meat, at least for that meal, and red meat is high in saturated fats. (Is that bad? See #13.) Eating fish two to four times a week is a heart-healthy choice, specifically salmon, herring, canned sardines, trout, or mackerel to name five. But don’t fry them! Broil, grill or steam your fish for the healthiest benefit.