Oats
Having a bowl of oatmeal or a cold oat-based cereal like Cheerios for breakfast is a simple first step to decreasing your cholesterol. You receive 1-2 grammes of soluble fibre from it.
Barley and other whole grains
Barley and other whole grains, including oats and oat bran, can reduce the risk of heart disease, mostly because of the soluble fibre they provide.
Beans
Particularly abundant in soluble fibre are beans. They also take a while for the body to digest, so you feel satisfied after eating for longer.
Eggplant and okra
These two low-calorie vegetables are good sources of soluble fiber.
Nuts
Eating 2 ounces of nuts a day can slightly lower LDL, on the order of 5%. Nuts have additional nutrients that protect the heart in other ways.
Vegetable oils
When cooking or at the table, using liquid vegetable oils such canola, sunflower, safflower, and others for butter, lard, or shortening helps decrease LDL.
Soy
Eating soybeans and foods made from them, like tofu and soy milk, was once touted as a powerful way to lower cholesterol.
Fatty fish
By replacing fish for meat, which includes saturated fats that raise LDL and omega-3 fatty acids that reduce LDL, eating fish two or three times a week can lower LDL in two different ways.