Try to get most of your fat calories from poly- and monounsaturated fats. Trade in the butter and sour cream for olive oil and guacamole, and you'll be doing your heart a big favor. In one study, heart-attack survivors who started eating fatty fish such as salmon, mackerel, or sardines once a week cut their risk of another heart attack in half. Eat more fruits, vegetables, legumes, and whole grains. Many of these foods, especially apples, oat bran, peas, and beans, contain soluble fiber, which prevents cholesterol from being absorbed into your bloodstream.
Soy protein appears to reduce cholesterol, too.
Researchers aren't sure why yet, but in one promising study people who ate bread and other baked products containing added soy protein lowered their cholesterol by 12 percent compared to those who didn't. If you want to try soy, sprinkle unflavored soy protein powder into fruit smoothies, soups, casseroles, and sauces. S.C. Dietary therapy for preventing and treating coronary artery disease. American Family Physician. March 15, 1998.