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was a significant rise in their HDL cholesterol as well. Current dietary recommen- dations are to consume 0.65 grams per day of omega-3 fatty acids, which corresponds to 20-62 grams of fatty fish (30). Fish highest in omega-3 fatty acids include mackerel, her- ring, sardines, salmon, tuna and trout.  While these cold- water fish may be high in fat as well, they are packed with omega-3 fatty acids.  If unable or unwilling to con- sume 3 ounces of fish 3-4 times per week, consider supplemental gel caps con- taining omega-3 fatty acids. Most supplements also con- tain high amounts of vitamin A and D as well. The French have long been known to have less heart dis- ease than Americans despite their diet containing high-fat food (31).  So far this obser- vation, known as the "French Paradox," has been attrib- uted to a rise in HDL choles- terol afforded to those who consume alcohol on a regu- lar basis, particularly red wine (32).   Trans-resveratrol is a naturally occurring antioxidant found in red wine that inhibits production of fac- tors within the blood that may damage artery walls or pro- mote clotting (33,34).  It seems that intake is inversely correlated with the develop- ment of CHD, and therefore, drinking a glass of red wine each night may be good for heart health (35). Of course, one should not consume more than 2 alcoholic beverages per day.  Keep in mind that one drink of alcohol equals 12 oz of beer, 4 oz of wine or 1 1/2 oz of hard alcohol. Excessive alcohol has been linked to elevated bloodpressure as well as a host of other deleterious effects.  It is also worth noting that a 4-ounce glass of wine contains approxi- mately 80 calories and therefore even modest daily use can lead to grad- ual weight gain. Soy may do the heart some good.  Foods rich in soy protein are becoming increasingly recognized as heart healthy.  Several mechanisms, including cholesterol reduction, have been touted for the role of soy in decreasing the risk of coronary heart disease.   Mackerel 1.8-5.3 grams Herring 1.2-3.1 grams Salmon 1.0-1.4 grams Tuna 0.5-1.6 grams Trout 0.5-1.6 grams Halibut 0.4-0.9 grams Fish Omega-3 Fatty Acid Content (18) Soy lowers cholesterol by (36): * decreasing its absorption * increasing LDL receptor activity and thus increasing its uptake from the bloodstream * increasing bile acid excretion leading to elimination of cholesterol into the gut * stimulating thyroid hormone production and a resultant fall in cholesterol

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