Cholesterol

• Our bodies need cholesterol, but in high amounts, cholesterol can build up in the arteries and form plaque that impedes the flow of blood to the heart and leads to heart disease. High LDL (bad cholesterol) is caused by saturated and trans fats but can be lowered by consuming more monounsaturated and polyunsaturated fats. Fish and nuts contain the type of fats that can raise the good (HDL) cholesterol. Additionally, adding soluble fiber found in oats, barley and fruit to your diet can contribute to maintaining healthy cholesterol levels.
  
  

Nuts as Healthy Fats

• Nuts contain antioxidants such as selenium and Vitamin E and are an excellent source of fiber. Nuts are also high in plant sterols and monounsaturated and polyunsaturated fats, which have been shown to lower LDL cholesterol levels. The FDA has designated seven types of nuts that are beneficial, including peanuts, almonds, hazelnuts, pistachios, walnuts, pecans and some pine nuts and recommends not more than 1.5 ounces per day.
  
  

Oats for Soluble Fiber

• Oats, including oatmeal and oat bran are high in soluble fiber. Soluble fiber lowers the LDL cholesterol without affecting the good (HDL) cholesterol. The FDA has recognized that consumption of 5 to 10 grams of soluble fiber per day will decrease LDL by 5 percent or more. One serving of oatmeal contains about 3 grams of soluble fiber.
  
  

Fruits and Vegetables

• Fruits and vegetables are a necessary component for a low-cholesterol, high-fiber, heart-healthy diet. There is no difference between consuming fresh or frozen fruits or vegetables since they are picked at their peak of freshness prior to freezing. Consult the packaging for frozen foods to ensure they do not contain added salts or sugars. The FDA has determined that the old five fruits and vegetables per day are just not enough and that adults need to consume anywhere from seven to 13 cups daily to realize all of the health benefits of fruits and vegetables.
  
  

A Clove of Garlic a Day

• Garlic has been found to be beneficial for lowering cholesterol in several studies. In particular it lowers the bad cholesterol (LDL) and triglycerides. A few randomized trials have demonstrated that garlic is able to prevent plaque from forming in the blood and lower blood pressure. According to the American Dietetic Association, ingesting about one clove of garlic, or 600 mg to 900 mg, is all that is required to receive the potential health benefits of garlic.
  
  

Lower Salt Intake

• An article written by Caroline Wilbert on WebMD Health News states that "if Americans reduced their salt intake by just 1 gram (or 1200 milligrams) per day, there would be 250,000 fewer new cases of heart disease and 200,000 fewer deaths in a decade." One gram of salt is a very small amount and doesn't make a difference in the taste of food but can make a huge difference in the risk for heart disease. Many cardiologists recommend discontinuing the use of salt altogether primarily because foods that are processed or packaged have added sodium.