Balanced meals with all three macros may help you lose weight by keeping you full and reducing calories. Eggs, avocado, and toast for breakfast.
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.
These two low-calorie vegetables are good sources of soluble fiber.
Almonds, walnuts, peanuts, and other nuts are heart-healthy, according to several studies. 2 ounces of nuts daily will reduce LDL by 5%.
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.
These fruits are rich in pectin, a type of soluble fiber that lowers LDL.
Plant sterols and stanols impede cholesterol absorption. Margarine, granola bars, orange juice, and chocolate contain them. Supplements are available.
Soybeans and soy-based foods like tofu and soy milk were formerly advertised as cholesterol-busters .
Fish can reduce LDL by substituting saturated fat-rich meat and by providing LDL-lowering omega-3 lipids.
Soluble fibre supplements are unappealing. Two tablespoons of Metamucil's psyllium deliver 4 grammes of soluble fibre per day.