Eating a healthy diet low in saturated fat is the best way of keeping your cholesterol in check. You can include these five foods in your diet on a daily basis for the best results.
Oats are rich in soluble fiber that lowers bad LDL cholesterol without lowering good HDL cholesterol. Five to ten grams of this soluble fiber a day is enough to lower LDL cholesterol by as much as 5%. A bowl of oatmeal contains about 3 grams.
Nuts are high in plant sterols and mono- and polyunsaturated fats. Walnuts, peanuts, almonds, hazelnuts, pecans, some pine nuts, and pistachios have been recognized by the FDA for their role in preventing heart disease. They are high in calories so limit intake to a handful a day (30-35g).
Fish contains omega-3 fatty acids which lower LDL cholesterol and raise good cholesterol. You need to eat at least two servings a week of fatty fish such as sardines, trout, herring, mackerel or salmon. The Omega 3 fatty acids reduce triglycerides and protect the heart.
Soya is low in saturated fat so it helps to lower bad cholesterol. The proteins in soy also seem to influence cholesterol regulation in the body. Studies have found that as little as 15g of soya a day can lower cholesterol by about 6%.
Beans are rich in soluble fiber. They take a while to digest so you feel full for longer. They are also very versatile and you have so many choices such as kidney beans, navy beans, garbanzos and many more.