To knock down your cholesterol, here's how much to eat of what:
- Mixed nuts (walnuts, almonds, peanuts, the works): a small handful a day. Nuts are full of protein, heart-healthy fats, and -- critical here -- LDL-fighting phytosterols.
- Soy protein: two to three servings a day of soy milk, soy nuts, and tofu (total: 25 grams of protein). This alone can drop your LDL by 10%.
- Spreads high in plant sterols (think Benecol, Take Control): about two tablespoons a day. That's enough to reduce your LDL levels 5% to 17%.
- Sticky fiber: about two servings a day of oatmeal, barley, beans, lentils, or a psyillium supplement (Metamucil). The sticky, viscous fiber in these foods can lower LDL by 5% to 10%.
FYI--Trader Joe's sells small packets of nuts and berries that you can throw in your knapsack, car, purse, or pocket for the mid-afternoon slump or craving. Great pick-me-up!!
