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CHAPTER 5EATING RIGHTWITH A CHRONICILLNESSIncrease Omega 3 fatty acidsOmega 3 fatty acids can help lower triglycerides. Good sourcesof omega 3 fatty acids include:• oily or fatty fish, such as salmon, anchovies and herring• walnuts and ground flaxseeds• canola and soybean oil, and• foods fortified with omega 3, such as eggs, yogurt andsoy beverages.Eat more nutsNuts are a great source of healthy fats as well as vitaminsand minerals. Try to eat about one quarter of a cup (60 mL)of unroasted, unsalted pecans, peanuts, walnuts or almonds,five or more days a week.Increase phytosterolsPhytosterols are natural plant substances that can help reduceLDL cholesterol. Phytosterols can be found in:• vegetable oils*• tofu and soy products (including tempeh, soy beverages,veggie burgers and veggie dogs)• legumes (such as dried peas, beans and lentils)• sunflower and sesame seeds*, and• most vegetables and fruit.* While vegetable oils and seeds can lower your LDL, they are also high in fat,so eat in small amounts.Avoid alcoholIf your triglyceride levels are high, talk to your doctor abouthow much alcohol is safe for you to drink.62 | EATING RIGHT WITH A CHRONIC ILLNESS