Limit saturated fat
saturated fat can increase bad cholesterol, blood pressure and the risk of blood clots. Common foods rich in saturated fat include butter, fried foods, fatty meats, cakes, and ice cream drinks.
Avoid trans fats
Trans fats (Hydronized vegetable oils) are often found in industrial cookies, fast food, and avocado. This is a powerful cause of harm to blood lipids, increasing the risk of atherosclerosis and cardiovascular disease.
Increase omega-3
Omega-3 fatty acids help increase good cholesterol (HDL) and are a healthy alternative to saturated fat. Good sources include salmon, mackerel, flaxseed, walnuts and other nuts.
Add soluble fiber
Soluble fiber has the ability to "catch" cholesterol in bile, prevent the body from re-absorbing it through the intestines and help excrete it. Dark green vegetables and whole grains are abundant sources.
Use whey protein
whey protein and casein from milk when digested will create small peptides, which have the same effect as soluble fiber, which bind to cholesterol and remove through stool.
