Good foods to choose:

• Soluble fiber: This may help reduce cholesterol by grabbing onto cholesterol and escorting it through your digestive system and out of your body. It also may reduce the intestinal absorption of cholesterol as well. Research has shown that eating an additional 5 to 10 grams of soluble fiber a day can reduce LDL cholesterol by 3 to 5 percent. If you eat a few foods rich in soluble fiber every day, you’ll get at least 5 grams. It is a small improvement, but every percentage point counts! Some of the best soluble fiber rich foods include; oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apple, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, broccoli, and sweet potato.
  
  
• Omega-3 fats and monounsaturated fats: There was a time when heart researchers slapped the same label — “bad” — on every kind of fat. Now, we know that trans fats and saturated fats are amazingly dangerous for cardiovascular health, but omega-3 fats and monounsaturated fats are actually good for your heart.
  
  Heart-healthy fish oils are especially rich in omega-3 fatty acids. In multiple studies over the past 15 years, people who ate diets high in omega-3s had 30 to 40 percent reductions in heart disease, and fewer cases of sudden death from arrhythmia. Although we don’t yet know why fish oil works so well, there are several possibilities. Omega-3s seem to reduce inflammation, reduce high blood pressure, decrease triglycerides, help to make blood thinner and less sticky so it is less likely to clot … PLUS raise HDL cholesterol!  So omega-3s affect nearly every risk factor for heart disease.  I recommend eating at least three servings (4-ounce portions) of one of the omega-3-rich fish every week — fish like wild salmon, sardines, anchovies and mackerel (not king). If you cannot manage to eat that much fatty fish, incorporate omega 3 fortified eggs and additional plant based sources like walnuts, soybeans and ground flax. Also, consider taking fish oil capsules.
  
  Scientists discovered the benefits of monounsaturated fats, mainly found in olive oil by observing Mediterranean populations. They use olive oil more than any other form of fat and typically have low rates of coronary artery disease. Research shows it doesn’t help to just add monounsaturated fats to your diet — you need to replace some of the unhealthy fats that are already in your diet (all those saturated and trans fats mentioned earlier) with better choices. There is evidence that substituting olive oil for saturated fat and low-quality refined carbohydrates can lower LDL-cholesterol and increase HDL-Cholesterol.
  
  Best foods for monounsaturated fats include: Olive oil and olives, canola oil, avocado, macadamia nuts, hazelnuts, pecans, almonds, peanuts, cashews, pistachio nuts and peanut butter.
  
  
• Plant sterols or stanols: These are natural substances found in small amounts in the cell membrane of plants, including fruits, vegetables, legumes, nuts, and seeds. Sterols are found in relatively high amounts in pistachio nuts, sunflower seeds, sesame seeds, and wheat germ. In terms of their effects in the human body, plant sterols and stanols are virtually the same.
  
  Sterols and stanols have a structure similar to cholesterol, and they compete with cholesterol for access to receptors in the small intestines. Imagine 15 people all hoping to get a ride in their friend’s Volkswagen Beetle — not everyone is going to be riding in the car. Sterols/stanols compete with cholesterol, effective blocking its access.  Research has shown that sterols and stanols have been shown to cut the amount of cholesterol absorbed by the small intestines by about 50 percent, and to reduce LDL cholesterol levels by between 5 and 14 percent.
  
  You can reap these cardiovascular benefits with just 2 grams of sterol/stanol per day, though you can’t get that much eating fruits and vegetables alone. Sterols and stanols have been added to certain heart-healthy spreads that taste and cook just like margarine, including Take Control and Benecol spreads. These spreads have been found to be safe, with very few side effects (although some people complained of upset stomach). That said they’re only for those with cholesterol problems, who should consume no more than the amounts recommended: 2 to 3 tablespoons per day (each tablespoon provides one gram of sterol/stanol). You can use it on whole-grain bread, melt it on heart-healthy vegetables, or use it in cooking. I recommend trying the light versions of these spreads to save yourself 30 calories per tablespoon. If you’re not a bread eater, please don’t start just to have a vehicle for these spreads! Instead consider the plant stanol/sterol supplements.
  
  
  My favorite is Cholest-Off by Nature Made. You have to take two tablets in the morning and two tablets at night (a total of four tablets a day), 15 to 30 minutes before a meal. If you are taking a prescription cholesterol-lowering medication, talk with your doctor before taking sterol/stanol supplements.
  
• Alcohol: The benefits of alcohol depend, in part, on exactly what your cardiovascular risk factors are. Research suggests that drinking moderate amounts of alcohol (that’s no more than one serving per day for women, and no more than two servings per day for men) may reduce the risk of coronary artery disease by about 25 percent, and reduces the risk of death from heart disease by about 12 percent. *Alcohol seems to increase the good HDL cholesterol and to prevent clots.
  
  Although all alcohol has heart-healthy benefits, red wine also contains antioxidants called flavonoids and resveratrol—an extra boost of nutrition.
  
  However, BIG CAVEAT: if your problem is high triglycerides, or you’re at high risk for breast cancer, alcohol is contraindicated and should be enjoyed as a very occasional treat. Also, if you are currently taking medication for lowering blood pressure or cholesterol, or if you have diabetes, ALWAYS talk with your doctor about whether drinking alcohol makes sense for you. There are some questions about whether alcohol might interact with medications, or complicate potential liver problems.

For more information on healthy eating, visit TODAY nutrition expert, Joy Bauer’s Web site at www.joybauernutrition.com.

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