According to the latest nutrition research from HARVARD UNIVERSITY SCHOOL OF PUBLIC HEALTH, these 7 foods into your daily diet can help you significantly lower your cholesterol.
1} BEANS
One of the richest sources of soluble fiber, beans are the new nutritional darlings in the anti-cholesterol fight. Soluble fiber binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation.
2} UNSATURATED FATS
It sounds backwards - how can adding fats to your diet help your body rid itself of fats? But we are talking specifically about monounsaturated fats (olive oil, canola oil) and polyunsaturated fats (flaxseed, corn, soy and sunflower seed oil) which, according to the latest info from the AMERICAN HEART ASSOCIATION, directly lower LDL cholestrol and boost good cholestrol, HDL.
3} OATS
The best known source of soluble fiber, oats are the great way to start your day, either in oatmeal or in any other cereals that lists rolled oats or oat barn on the label. The type of fiber in oats, called beta glucan, sops up cholesterol in your intestines, then ferries it out.
4} CITRUS FRUITS AND APPLES
Oranges Lemons and Apples are among the fruits highest in pectine, which was found in one one recent study to lower cholesterol by 7 to 10 percent when eaten daily. A carbohydrate that's concentrated in the cell walls of many fruits, pectin is used to thicken jams, jellies and pie fillings.
5} NUTS
A bushel studies shows that eating almonds, walnuts, peanuts, pecans and other nuts are good for the heart - the H form EVIDENCE is strong enough to meet FDA approval for nutrition claims. SNuts contain plenty of fiber and monounsaturated fat, both of which are cholesterol-lowering.
6} WHEAT BRAN AND FIBER
Insoluble fiber is the key to bran's popularity with nutritionists. This type of fiber is doesn't dissolve in water. so it passes through your largely undigested, carrying fats and sugars with it.
7} STEROLS AND STANOLS
There's a reason you see so many foods now touted as containing these plant-based compounds. They block the body's ability to absorb cholesterol. Naturally present in small quantities in a host of fruits and veggies, sterols and stenols have been added to everything from granols bars to orange juice.
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