Fruits Rich in Pectin
Pectin is a natural fiber found in the skin and pulp of certain fruits. It is a favorite among jelly manufacturers as heating pectin with a liquid causes it to thicken and form a gel. Some fruits, such as apples, pears, and plums, have higher levels of pectin than others. Citrus fruits’ peels and pulp also contain significant amounts of pectin. Studies show that increasing pectin consumption reduces total cholesterol. Consuming at least five servings of fruits per day, especially those high in pectin, can lower bad cholesterol and maintain adequate nutrient levels.
Soy
Soy-based products made from protein-rich soy include tofu, edamame, tempeh, and miso. Soy protein has only a small amount of saturated fat and is also high in fiber, aiding digestion and reducing the risk of cardiovascular diseases. Research shows that consuming 25 grams of soy protein per day can lower LDL cholesterol by 3 to 4%. This helps prevent cholesterol from clogging arteries. Making the switch to soy-based proteins, even just a few times a week, can make a difference in your diet.