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Changing what foods you eat can lower your cholesterol and improve the armada of fats floating through your bloodstream. Adding foods that lower LDL, the harmful cholesterol-carrying particle that contributes to artery-clogging atherosclerosis, is the best way to achieve a low cholesterol diet. Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber. The average American gets about half that amount. Barley and other whole grains.
Two teaspoons a day of psyllium, which is found in Metamucil and other bulk-forming laxatives, provide about 4 grams of soluble fiber. Turn to this recipe to preserve the summer bounty from your garden or farmers’ market; it freezes well for up to 6 months. Like getting back into the gym or quitting smoking. In this healthy meal plan, you’ll see what a day of a low-cholesterol diet looks like. When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. These meals should also include plenty of nutrient dense whole foods like fruits and vegetables, as well as a source of lean protein. Reduce saturated fat in meat and poultry The American Heart Association recommends a diet that emphasizes poultry and limits red meat. Apples, grapes, strawberries, citrus fruits. Or use a vegetable oil spray.