- 1). Eat at least two servings of fish each week. Each serving should be 3.5 oz. or 3/4 cup of flaked fish. Bake or grill it to avoiding adding extra unwanted fats in the form of oil or butter.
- 2). Take omega-3 or fish oil supplements if you don't like to eat fish. You should take 4 to 6 g of fish oil capsules every day.
- 3). Choose coldwater fish with the highest levels of omega-3 fatty acids, including mackerel, lake trout, herring, salmon and halibut. These fish contain two kids of omega-3 fatty acids, DHA and EPA. These fats are unsaturated and are best at lowering cholesterol levels.
- 4). Have a tuna salad sandwich made with low-fat mayonnaise on whole-grain bread or tuna salad on lettuce for lunch. Canned fish is just as good as fresh or frozen fish at lowering cholesterol.
- 5). Add anchovies to your Caesar salad. Anchovies could be a way to add fish oil if you don't like other types of fish.
- 6). Eat herring on crackers for a snack as another way to add omega-3 fatty acids. Fish doesn't always have to be for dinner.
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