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