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.

And some contain plant sterols and stanols, which block the body from absorbing cholesterol. 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. 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 are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal.

That's one reason beans are a useful food for folks trying to lose weight. With so many choices — from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond — and so many ways to prepare them, beans are a very versatile food.

Eggplant and okra. These two low-calorie vegetables are good sources of soluble fiber. A bushel of studies shows that eating almonds, walnuts, peanuts, and other nuts is good for the heart.

Nuts have additional nutrients that protect the heart in other ways. 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.

Apples, grapes, strawberries, citrus fruits. These fruits are rich in pectin, a type of soluble fiber that lowers LDL. Foods fortified with sterols and stanols.

Sterols and stanols extracted from plants gum up the body's ability to absorb cholesterol from food. Companies are adding them to foods ranging from margarine and granola bars to orange juice and chocolate.

Knowing that, strawberries taste just a bit sweeter. Almost like an unlikely combination of seafood and whole grains, Brussels sprouts are actually a great source of both soluble fiber and omega-3 fatty acids, both of which are known to lower cholesterol.

Try it : Roast mustard-glazed sprouts in the oven or shave them for a refreshing salad with lemon and sharp cheese. In fact, regular consumption of safflower oil is tied to lower total cholesterol and LDL cholesterol compared to that of olive oil , making it a good go-to cooking oil.

The leafy green along with cousins like collard and mustard greens has been shown to bind to bile acid. Ali says. For the biggest benefit, opt for lightly cooked greens over raw ones; steaming, in particular, seems to boost bile acid binding, research shows.

Try it : Toss greens in a kale and parmesan salad or turn them into hearty, fiber-rich kale and chickpea soup.

Thanks to their fiber and monounsaturated fat, avocados could help lower your total cholesterol by 18 points, your LDL by 16 points, and your triglycerides by 27 points, per a meta-analysis. The key is using the buttery fruit to replace foods with saturated fat—swap sliced avocado for mayo on a sandwich, for example.

Try it: Make smoky guacamole , chopped salad , or creamy chocolate mousse. Just don't peel the skin, since that's where most of the nutrients are. A staple of the Mediterranean diet, red wine has been shown to help raise HDL cholesterol and decrease the chances of heart disease.

Moderation is the name of the game, though; one glass a day is the most these studies suggest drinking, since too much alcohol can cause plenty of its own issues. If you already plan on indulging, though, enjoy every sip!

Try it : Might we suggest a bottle or box of red wine? You say tomato, we say lower cholesterol. The fruits are high in lycopene, a compound that prevents LDL from oxidizing becoming even more detrimental to your health.

Try it : This simple salad combines tomato, avocado, salmon, and nuts. Go here to join Prevention Premium our best value, all-access plan , subscribe to the magazine, or get digital-only access.

Genius Home Remedies to Soothe a Sore Throat ASAP. Natural Remedies for IBS You Might Not Know About. Natural Fixes for Arthritis. Natural Fixes for Dandruff, According to a Derm. What to Know About Cupping for Type 2 Diabetes.

What to Know About Balneotherapy for Muscle Pain. How to Lower Blood Pressure Naturally. Effective Ways to Get Rid of Toenail Fungus. These Food Combos Are Anti-Inflammatory Soulmates. Can Acupuncture Help Relieve Joint Pain?

com Medical Review Board Prevention Awards Win. Skip to Content Health Beauty Fitness Nutrition Life. sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES. Marygrace Taylor. Visit her at marygracetaylor.

Watch Next.