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How can I reduce my risk for heart disease?

Keep saturated fats to a minimum. Saturated fats raise blood cholesterol levels. Foods of animal origin (meat, eggs, and dairy) contain high amounts of saturated fat.
Healthy Tips to Lower Saturated Fat:

• Use moderation or choose smaller portions when consuming foods like beef, pork,lamb, poultry skin, cream, whole milk, egg yolks, butter, lard, and palm oil which contain high amounts of saturated fat.
• Limit saturated fats to 12-19 grams per day. Choose meats that are at least 90% lean. Limit egg yolks to 3 per week.

Limit foods that list hydrogenated oils as an ingredient. Hydrogenated oils are also known as trans fats. Trans fat can increase the risk for heart disease by raising LDL ("bad") cholesterol. Trans fats are found in some margarine spreads, vegetable shortening, snack foods (chips, cookies, crackers, cakes), and some brands of peanut butter. Choose foods that are specifically labeled "trans fat free" or "contains no hydrogenated oils." Limit intake of snack foods that contain hydrogenated oils in their ingredient list.

Read food labels to determine fat content of foods.

Use monounsaturated fats instead of saturated fats. Monounsaturated fats can lower LDL ("bad") cholesterol when they are substituted for saturated fats in the diet. Foods that have high amounts of monounsaturated fats include avocados, olive oil, canola oil, macadamia nuts, filberts, pecans, almonds, pistachios, and peanuts.

Eat foods that contain Omega-3 fatty acids. Omega-3 fatty acids can reduce the risk of cardiac arrest and lower triglyceride levels. Omega-3 fatty acids are found in several varieties of cold water fish. Eat six ounces of the following varieties of fish at least twice a week: salmon, mackerel, sardines, herring, anchovies, rainbow trout, and albacore tuna. Omega-3 fatty acids can also be made by your body through the breakdown of essential oils found in plant foods like flax sees, canola oil, soybean oil, and walnuts. Try enhanced omega-3 enriched (some eggs, margarine spreads, and soy milk).

If you are overweight, cut down on calories to reach an ideal body weight. This includes all sources of calories, including fats, proteins, carbohydrates, and alcohol. Be physically active for at least 30 minutes on most days of the week.

Do not smoke

Increase soluble fiber intake. Soluble fiber can help reduce LDL cholesterol (“bad cholesterol”). The following foods are good sources of soluble fiber: Apricots, figs, prunes, beans, split peas, lentils, broccoli, brussels sprouts, carrots, cooked oatmeal or barley, ground flax seeds, sweet potatoes

If you have high triglyceride levels, eliminate the following foods from your diet: sugar, honey, jelly, syrup, soda pop, fruit drinks, cakes, cookies, candy, pies, and other sugar-containing foods. Sugar substitutes, like Splenda, aspartame, Sweet-'n-Low may be used. Choose whole grain pasta, breads, rice, and cereals instead of those made with refined "white" flour. Reduce alcohol intake considerably. Eat foods high in omega-3 fatty acids. The American Heart Association recommends two to four grams of fish oil supplements per day to help lower triglycerides. All supplements taken only under the care of a physician.

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