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Cranberries,
grapes,
blueberries,
olive oil
oxidation of
cholesterol
Sesame,
Phytosterols
pumpkin,
Help lower cholesterol
sunflower seeds
Lowers LDL
Unsaponifiables
Brown rice
cholesterol
Lowers LDL,
Probiotic bacteria
Yogurt
increases HDL
cholesterol
Foods rich in taurine and omega 3 fatty acids (e.g., cold water
fish), monounsaturated fats (e.g.,
olive oil
, avocado, walnuts, almonds) and the allium family of
vegetables (e.g., garlic, onions) can also be helpful. These
foods' cholesterol-lowering benefits are discussed below under
"How Foods Help Lower Cholesterol".
Soluble Fiber:
First, soluble fiber in the intestines binds to bile from the liver,
so the bile is carried out of the body as waste instead of being
reabsorbed. In order for the body to make more bile, which is
necessary for digestion, it must break down more cholesterol,
removing it from the bloodstream. In addition, because bile is
needed for the absorption of cholesterol from food, binding
the bile makes it less able to assist in cholesterol absorption,
so less dietary cholesterol is absorbed from food as well.
Secondly, when normal levels of bacteria are present in the
colon, they are able to break down some of the soluble fiber
into what are called short-chain fatty acids. In addition to
being the preferred fuel of colon cells and thus essential for
good colon and digestive health, some short-chain fatty acids
are absorbed into the bloodstream, where they travel to the
liver and decrease the action of HMG Co-A reductase, one of
the main enzymes involved in the production of cholesterol.
Diets high in soluble fiber have been shown in some studies to
lower total cholesterol and LDL cholesterol as much as 2030%. The soluble fiber used in these studies was the naturallyoccurring fiber found in oat bran, beans, and other food
sources. In these same studies, the use of cooked soy beans, a
rich source of both soy protein and naturally occurring soluble