3. Nuts And Oils
Certain healthy fats counteract high LDL levels, and these are mostly found in nuts and oils. It’s the fatty acids contained in these foods that give them their cholesterol-fighting powers. Eating food which contain nuts or oils that have similar fat profiles (e.g. canola oil) can significantly reduce both total and LDL cholesterol levels over time. The Linus Pauling Institute recommends five weekly one-ounce servings of nuts (or the equivalent oils) to minimize the risk of cardiovascular disease. Total oil intake from all sources (cooking oil, condiments, nuts, and fish) is supposed to be between five and seven teaspoons per day.
4. Psyllium Husk
As noted above, soluble fiber is extremely beneficial. Taking supplements made from psyllium husk is one of the best ways to get more fiber and push your LDL levels down. According to a 2008 study published in Phytomedicine, just three weeks of regular psyllium husk use was enough to pull LDL cholesterol levels down. Enough research data has been gathered for scientists to confirm that using psyllium husk supplements is an effective form of therapy for people with moderately elevated levels of cholesterol.