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Food & Drink 
  |  What's cooking?  |  9 foods that lower cholesterol
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9 foods that lower cholesterol

Try these suggestions for lowering cholesterol, without sacrificing taste

  • Eat a fibre-rich breakfast such as oatmeal, wholegrain muffins and/or fruit. Read cereal box nutrition labels to choose one with five grams or more of fibre per serving. Oat bran and rice bran are the most effective.

  • Switch to whole grains. Choose wholegrain breads, crackers, bagels, muffins, waffles and pancakes.

  • Eat legumes (beans) at least three times a week. Try bean soup, cold bean salad, hoummos sandwiches and black bean dip as snacks. Soy protein is especially effective, so be sure to include plenty. Even soya milk, tofu and textured soy protein are good.

  • Eat five servings of fruits and vegetables every day. One at breakfast, one veggie (e.g. carrot sticks, tomato slices) and one fruit (e.g. orange sections, apple) at lunch, and one salad and one cooked vegetable at dinner...that makes an easy five.

  • Choose whole fruit, skin included, instead of juice. Juice is the fruit with all the fibre removed.

  • Eat garlic. Cooked or raw garlic both contain compounds that help lower your liver's production of cholesterol.

  • Other good foods include raw onion, salmon, olive oil, almonds, walnuts and avocados (the latter five are all high in fat, but most of it is monounsaturated fat which helps to improve cholesterol).

  • Eat plenty of foods that contain the natural antioxidants: vitamins C and E:

    Rich in Vitamin C Rich in Vitamin E
    Red and green peppers Cantaloupe Sunflower seeds Walnuts
    Strawberries Papaya Papaya Almonds Peanuts
    Oranges Grapefruit juice Wheatgerm Soybeans
    Broccoli Brussel sprouts Wheatgerm oil Soybean oil

    Studies show that a little bit of wine or beer helps cholesterol levels. Binge drinking is not effective, but light to moderate drinking through the week is.

    Want to know more about eating for healthy heart? Share your opinions and tips on the
    Eating for Health message board.

    Want some advice on what to cook and how to cook it? Put your questions to Cooking Coach Terry Farris

    Frances and Tom Bissell, Britain's most respected culinary couple, are on hand to answer your questions All About Food & Drink.

    iVillage TV - Food zone

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