1. Apples: Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoids in apples act as a powerful antioxidant that seems to short circuit the process that leads “bad” LDL cholesterol to accumulate in the blood stream.
2. Beans: beans and vegetables are excellent source of soluble fibers and high in vegetable protein. By properly combining beans with brown rice, seeds, corn, wheat, you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat.
3. Brown rice: the oil in whole brown rice, not its fiber, lowers cholesterol, brown rice can be combined with beans to form an inexpensive complete protein low in saturated fat. In addition, this whole grain also supplies good doses of heart friendly fiber, magnesium, B vitamins.
4. Cinnamon: A study published in the journals of diabetes care found out that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. it also reduces triglyceride, LDL, the bad cholesterol and total cholesterol.
5.Garlic contains the chemical allicin, which has been shown to kill bacteria and fungi, and alleviate certain digestive disorders. it also lowers the blood clotting properties of blood. But the most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels.
6. Grapes: Flavonoids in grapes protect LDL cholesterol from free radical damage and reduce platelet clumping. The LDL lowering effect of grapes comes from a compound that grapes produce normally to resist mold. The darker the grape the better.
7. Oats: Oatmeal contains soluble fiber, which reduces your low-density lipoprotein(LDL), the bad cholesterol. 5 to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5grams of fiber enough to lower your cholesterol.
8. Salmon: The major health components of salmon include: Omega-3 fatty acid and protein. These components have a favorable cardiovascular effect. The American heart association recommends that people include at-least two servings of fish per week, particularly fatty fish( salmon, tuna, mackerel, sardines, anchovies and herring), in their diets.
9. Soy: The top health promoting components in soybeans are isoflavones and soluble fiber. Isoflavones act like human hormones that can lower LDL cholesterol and raise HDL cholesterol. All soy products( soybeans, soy nuts, tofu, tempeh, soy milk) are complete proteins.
10. Walnuts: walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks. In a research conducted by Ekeh Chukwuemeka it is found that a cholesterol lowering diet with a little less than 1/3 cup of walnuts/day may reduce LDL cholesterol by 12 percent.