2. Increase your intake of monounsaturated fats Monounsaturated fats are liquid at room temperature, solid at refrigeration temperatures. Monounsaturated fats can lower LDL cholesterol without lowering HDL cholesterol . Despite what you may have heard or read, monounsaturated fats do not lower triglyceride- or raise HDL levels. Foods rich in monounsaturated fats include olive oil, olives, canola oil, avocados, most nuts and nut butters. (e.g., peanut butter or almond butter)

3. Increase your intake of polyunsaturated fats, which include heart disease fighting omega-3 rich fats Most of us don’t get enough intake of omega-3 fatty acids, which are essential to life and good health. Omega-3 rich foods offer a host of heart-health benefits, including reduction of triglycerides, increase in HDL cholesterol, reduced risk of sudden death, reduced platelet “stickiness” and reduced risk of arrhythmias. Omega-3 rich foods are found in fatty fish such as mackerel, sea bass, salmon and tuna; ground or milled flaxseeds, canola oil, soy foods ; and dark leafy greens.

Remember: Although unsaturated fats are referred to as the “good” fats, you still have to monitor your intake of them. Excessive fat intake of any kind can result in weight gain.

4. Increase your intake of fruits and vegetables Eating five or more servings per day of different fruits and vegetables provides an abundant variety of antioxidants, b-vitamins, dietary fiber and a host of additional plant chemicals known to help prevent disease. A simple effective daily strategy involves choosing a “rainbow” of colors from among fruits and vegetables that you enjoy. For instance, eat a variety of carrots, red and green peppers, tomatoes, celery, lettuce, strawberries, raspberries, peaches, plums, oranges, kiwis and bananas. Choosing a rainbow of colors helps ensure a diverse intake of nutrients.

5. Increase your intake of fiber Increase your intake of fruits, vegetables and grains, and you’ll increase your intake of dietary fiber, a tactic that can promote heart health by lowering cholesterol levels. For instance, a study published in the June 2, 1999, issue ofJAMA (Journal of the American Medical Association) showed that compared with women whose diets were low in dietary fiber intake, women whose diets were high in such intake had lower rates of heart disease.

Although dietary fiber cannot be digested, it actually promotes normal digestion and improves absorption of nutrients. Dietary fiber consists of insoluble and soluble fiber. Soluble fiber provides the greatest heart-health benefit because it helps lower LDL-cholesterol; it may also promote better control of blood sugar. Good sources of soluble fiber include oats, oat bran, barley, legumes lentils and split peas, psyllium (from plantago plants) and most fruits. Insoluble fiber, sometimes referred to as “roughage,” promotes digestion regularity, adds bulk and softness to stools, helps with weight regulation and may prevent many gastrointestinal disorders. Good sources of insoluble fiber include wheat bran, whole wheat and other whole grain cereals and breads, and vegetables.