11 foods that lower cholesterol

Balanced meals with all three macros may help you lose weight by keeping you full and reducing calories. Eggs, avocado, and toast for breakfast.

Oats

Whole-grain barley

Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

Beans contain soluble fibre. They take longer to digest, so you feel fuller after eating. That's why beans are good for dieters.

Beans

Eggplant and okra

These two low-calorie vegetables are good sources of soluble fiber.

Nuts

Almonds, walnuts, peanuts, and other nuts are heart-healthy, according to several studies. 2 ounces of nuts daily will reduce LDL by 5%.

Vegetable oils

Using liquid vegetable oils such as canola, sunflower, safflower, and others in place of butter, lard, or shortening when cooking or at the table helps lower LDL.

Citrus, apples, grapes, strawberries

These fruits are rich in pectin, a type of soluble fiber that lowers LDL.

Sterol-stanol-fortified foods

Plant sterols and stanols impede cholesterol absorption. Margarine, granola bars, orange juice, and chocolate contain them. Supplements are available.

Soy

Soybeans and soy-based foods like tofu and soy milk were formerly advertised as cholesterol-busters .

Fatty fish

Fish can reduce LDL by substituting saturated fat-rich meat and by providing LDL-lowering omega-3 lipids.

Fiber supplements

Soluble fibre supplements are unappealing. Two tablespoons of Metamucil's psyllium deliver 4 grammes of soluble fibre per day.

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