Increasing the amount of soluble fiber in your diet is a great way to improve cholesterol levels. Fiber helps to clean out your body’s digestive system, and in doing so it pushes LDL (bad) cholesterol through the blood stream and eventually out of the body – it’s like an exfoliating scrub for your insides!

Foods rich in soluble fiber include beans, lentils, chick peas, hummus, nuts, and seeds. Oat bran, rice bran, and barley are also good source sof fiber, as are fruits and vegetables.

Soy protein in place of animal protein can significantly decrease high blood-cholesterol levels, as well as “bad” LDL cholesterol and blood triglycerides, while at the same time maintaining “good” HDL cholesterol. Soy contains isoflavones, which researchers believe inhibit the growth of the cells that form plaque in arteries; this leads to heart disease.

“At least 25g of soy protein per day should be consumed for best results,” advises Allan Borushek. “Ideally, have three to four servings a day.”

One serving equals:

• 1 cup soy drink
• 2 slices soy-enriched bread
• 70g tofu or 40g tempeh
• 1/3 cup cooked soy beans

Fruits and vegetables are full of good carbs that can help to lower your LDL cholesterol levels. Foods rich in healthy carbohydrates like fruits, vegetables and whole grains are also naturally low in calories. By consuming more of these foods you will eat less high-fat, high-cholesterol foods. These same foods are also high in fiber, which also lowers LDL cholesterol. Fruits and vegetables also contain vitamin E, vitamin C, beta-carotene, and antioxidants, which help prevent cholesterol from moving out of the blood stream and into the lining of the blood vessels.

Allan Borushek also recommends eating avocados. The fat in avocados, though high, is mainly monounsaturated and can help to lower blood cholesterol levels.