Highly saturated fats are found in peanut, palm and coconut oils and are often mixed in candies and chocolates. Some nuts are also a good source of monounsaturated fats including macadamia, walnuts, almonds and pecans. Peanuts have high polyunsaturated fats and should be avoided. Increase soluble fiber in your diet. Fiber is found in soluble and insoluble forms.
Soluble fiber decreases cholesterol in the serum by trapping the cholesterol-bile acid in the gut.
The trapped cholesterol is then excreted in the stool. Insoluble fiber helps with digestion, lowers rates of colon cancer and can improve numerous bowel related problems. The current recommendation for daily fiber is 25 to 35 grams per day. The average American diet consists of 8-12 grams per day. If you take in 30 grams of fiber per day, you decrease your risk of heart attack by 55 percent as compared to someone taking in 12 grams of fiber per day.