We all know about the dangers of high cholesterol and how it can lead to heart disease. There are two kinds of cholesterol: bad (LDL) and good ( HDL). You accumulate bad cholesterol if you eat too much saturated fat, like animal meat. If your LDL is too high, plaque builds up in your arteries which can lead to heart problems.

HDL helps clear LDL from the blood. Fish is a great source of protein and omega-3’s, which has the good type of fat. Salmon, tuna and trout are terrific to get that good fat, but please don’t fry the fish. 

Load your plate with fruits and veggies. Five to nine servings per day, to bring down the LDL level. And you may eat less fat if you fill up with produce. Start your day with whole grains, such as oatmeal. It fills you up and has fiber to help keep LDL in check. Monounsaturated fat (found in almonds, pecans, walnuts and pistachios) lowers bad cholesterol. Keep the portion small though, so you limit your calorie intake. Unsaturated fats (found in canola, olive and safflower oil) also lowers LDL and may raise HDL.

Avoid or limit eating white bread, white potatoes and white rice. They boost sugar levels and will lead to a bigger waistline. Be smart in eating and your body will thank you!