Soluble fiber is the magic bullet of nonpharmaceutical cholesterol reduction. It's everywhere – in whole grains, nuts, beans, lentils, and garlic, and in fruits and vegetables, including apples, pears, and brussels sprouts. "They're the 'Velcro' foods," says nutritionist Kathie Madonna Swift, meaning they pull LDL cholesterol out of your body. Many of these foods, like whole grains and nuts, are also rich in insoluble fiber – roughage that speeds through your system, flushing out waste and lowering cholesterol. And some, like nuts, olive oil, and avocados, contain high amounts of monounsaturated fats, which can help boost HDL.
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