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#1: Eat more omega-3 fats

Great sources of omega-3s include salmon, seafood, chia seeds, flax seeds and walnuts.

When participants were required to eat farmed Atlantic salmon twice per week in various portions — 3 ounce, 6.4 ounce, or 9.5 ounce — researchers found that HDL levels (the good stuff) increased and triglycerides significantly decreased.

And while their LDL stayed the same, there were more large LDL particles, which is a great thing because small dense LDL particles are the type that more readily oxidize and lead to heart disease and stroke.

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Jedha Dening

By Jedha Dening

Jedha Dening is a qualified nutritionist (MNutr), researcher, author, freelance writer, and founder of type 2 diabetic nutrition site Diabetes Meal Plans. Her masters thesis on nutrition and inflammation was published and then presented at a national scientific conference. She has millions of words published in the health industry across various print and online publications. Having been in the field for over 15 years, she’s incredibly passionate about delving into the latest research to share the myths and truths surrounding nutrition and health. She believes when armed with the right knowledge, we’re empowered to make informed choices that can truly make a difference.

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