4. Eat at least one good source of omega-3 fats each day. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids. Read more about omega-3 fatty acids and why they are so important to good health.
I see that flax seed is high in Omega 3 fat. It's also a good source of soluble fibre.
HDL cholesterol: How to boost your 'good' cholesterol
Your doctor says you need to lower your low-density lipoprotein (LDL) cholesterol, what's often called the "bad" cholesterol. You're working hard at that goal, but now your doctor says it's important to raise your high-density lipoprotein (HDL) cholesterol, which is known as the "good" cholesterol. It might sound like a mixed message, but this one-two punch " reducing LDL cholesterol and increasing HDL cholesterol " is a great way to lower your risk of heart disease.
Choose healthier fats. A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat " but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL cholesterol and worsen inflammatory effects. Trans fat is found in many margarines and commercial baked products, and anything that contains partially hydrogenated vegetable oil. On the other hand, monounsaturated and polyunsaturated fats " found in olive, peanut and canola oils " tend to improve HDL's anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL cholesterol to HDL cholesterol ratio.
A number of dietary supplements may have a healthy effect on blood cholesterol levels. Some for which current evidence suggests possible benefits include plant sterols such as beta-sitosterol and sitostanol (typically found in margarine spreads such as Promise activ or Benecol), omega-3 fatty acids (fatty fish, fish oil supplements), and flaxseed oil or grain. If you're currently taking medications, talk to your doctor before starting any supplement, to avoid potentially harmful interactions.
But supplements (if you’re not getting optimal amounts through diet alone) and weight bearing exercise can stop further deterioration...no?
PS P'dog I lift every day and hit the weights at a gym (in addition to that) 2x/week.