To lower bad cholesterol (LDL) eat meat less than 4 day a week
One serving of meat or fish is as big as your palm.
Load you plate with fruits and vegetables daily.
Eat salmon, tuna, trout, sardines (rich in fish oil) twice a week (as grilled, roasted, baked, broiled) to lower triglyceride levels, but don’t fry it.
Oat meal prevents from overeating by filling you up and keeping you full.
If you need a snack eat nuts a size of you palm.