In summary, eat beans, oats, garlic, raw onions, fatty fish like salmon and mackeral, olive oil, almonds and walnuts, avocados, vitamin C, apples, carrots.
There are 2 types of cholesterol, the low-density lipoprotein (LDL) and the high-density lipoprotein (HDL). One should eat in such a way as to lower the LDL and raise the HDL as the LDL are serve as the raw material to clog the arteries. The HDL, on the other hand, gobble up the LDL and transport them to the liver where they are annihilated.
James Anderson, M.D., of the University of Kentuckey College of Medicine found tha eating any types of beans, including canned baked beans, lowers bad cholesterol and drives up good cholesterol. A study by John Erdman also showed that cholesterol dropped 12% when people eat food fortified with soy ingredients.
Michael C. Davidson, M.D., assistant professor of cardiology at Rush-Presbyterian-St. Luke's Medical Center reported that a study showed that it take just 2 ounces of oat bran a day or twice that amount of oatmeal, to lower cholesterol 10%.
Many published studies show that fresh garlic and some garlic preparations lower cholesterol. In a controlled test at L.T.M. Medical College, Bombay, subjects who ate 3 raw garlic cloves every morning for 2 months have cholesterol droppping 15%,
According to Victor Gurewich, cardiologist and professor of medicine at Harvard Medical School, half a raw onion or equivalent in juice raised HDLs up an average 30%.
Fatty fish like salmon and mackeral contain omega-3 oil which can raise HDLs. According to Gary J. Nelson, Ph.D. of the US Department of Agriculture's Western Human Nutrition Research Center, one particular lifesaving fraction of HDL of men who ate salmon entrees for lunch and dinner for 40 days, jumped an average of 10%.
Olive oil lowers the bad LDL as well as raises the good HDL. A study by Dr, Daniel Steinberg of the University of California found that olive oil blocks toxic oxidation of LDL cholesterol.