Fruits Rich in Pectin
Pectin is a natural fiber that is found in the peel and flesh of certain fruits. It is a favorite among jam and jelly makers because heating pectin with a liquid causes it to thicken and form a gel. Some fruits like apples, pears, and plums have a higher pectin content than others. Citrus fruits, including their peel and flesh, also contain high amounts of pectin. Studies have shown that increasing pectin consumption can lower overall cholesterol levels. Consuming at least five servings of fruit per day, particularly those rich in pectin, can help lower bad cholesterol and maintain adequate nutrient levels.
Soy
Soy products made from protein-rich soybeans include tofu, edamame, tempeh, and miso. Soy protein has a low amount of saturated fats and is high in fiber, which helps to support digestion and reduce the risk of cardiovascular diseases. Research shows that consuming 25 grams of soy protein per day can lower LDL cholesterol levels by 3 to 4 percent. This helps to 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.