Eat more of these: MushroomsConsuming shiitake, maitake, or enoki mushrooms daily can lower blood cholesterol levels by as much as 25% after 4 weeks, reports a study published in Experimental Biology and Medicine. Beans"Just 1/2 cup of pinto beans daily for 8 weeks can lower cholesterol 8%," says Carol Johnston, PhD, RD, a professor and chair in the department of nutrition at Arizona State University. Their soluble fibers inhibit the absorption of cholesterol. Fatty fish Replacing saturated fat with omega-3s found in fish like salmon, herring, and sardines helps lower cholesterol. And research from Loma Linda University showed that eating two servings of fatty fish a week for 1 month raises “good” HDL cholesterol by 4%. OatsA Columbia University study found that eating two servings of cereal containing oats daily for 6 weeks lowered total and “bad” LDL cholesterol by 4.5% and 5.3%, respectively. Beta-glucan in oats absorbs LDL cholesterol, which your body then excretes. WalnutsPeople who noshed on 1.5 ounces of whole nuts 6 days a week for 1 month lowered their total cholesterol 5.4% and LDL cholesterol 9.3%, according to a study published in the American Journal of Clinical Nutrition. 33 : The percentage of women who monitor their diets to control cholesterol Source: Mintel’s “Portion Control” Report, April 2009
