<p>Oatmeal is at the top of the Mayo Clinic's list when it comes to foods that will improve cholesterol since it's full of soluble fibre, which reduces low-density lipoprotein (LDL), the so-called "bad" cholesterol while increasing HDL, the "good" cholesterol. In addition, soluble fibre can reduce how much cholesterol is absorbed into the bloodstream, and all it takes is a mere 5 to 10 grams per day to decrease overall cholesterol levels over time. A cup-and-a-half of oatmeal contains about six grams of fibre, so mix it up by adding some fruit, which will add about four more grams. Other foods found to contain high levels of soluble fibre include apples, pears and prunes.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/chewy-oatmeal-cookies-with-apricots-and-pumpkin-seeds/14041" target="_blank">Chewy Oatmeal Cookies with Apricots and Pumpkin Seeds</a></strong></p>

<p>Fatty fish such as salmon, halibut, mackerel, lake trout, albacore tuna, herring and sardines contain high levels of omega-3 fatty acids, which have been demonstrated to lower trigylcerides, a type of fat in your bloodstream, lowering low-density lipoprotein levels (LDL). It's important to note, though, that how you prepare the fish is just as important as the type of fish you eat. Stick with steaming, broiling or grilling, as deep-frying fish in oil will pretty much cancel out any health benefits. The good old tuna sandwich can also be a great way to keep cholesterol low.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/double-stuffed-salmon/4203" target="_blank">Double-Stuffed Salmon</a></strong>.</p>

<p>Nuts are not only a tasty snack, but they can go a long way to help lowering your cholesterol. Walnuts in particular are high in omega-3 fatty acids, which lower trigylceride levels. In fact, a 2004 study published in the <em>Journal of Diabetes Care </em>found that simply munching on a handul of walnuts every day exhibited a noticeable increase in HDL cholesterol (the good kind) and a 10 percent drop in LDL (the bad kind).</p><p>Almonds were the subject of a similar study, with researchers finding that eating a handful of almonds every day led to a 4.4 percent drop in LDL cholesterol—while eating two handfuls a day more than doubled the results.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/olive-oil-roast-almonds/10416/" target="_blank">Olive Oil Roast Almonds</a></strong></p>

<p>Beans and lentils are packed with cholesterol-lowering soluble fibre, and are a heart-healthy, low-fat replacement for animal protein (which is typically loaded with saturated fat). Add a cup of beans to your diet each day and expect to see your cholesterol drop by as much as 10 percent in just six weeks. Best beans to lower cholesterol: kidney, chickpea, black, pinto and butter beans.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/bourbon-baked-beans/10241" target="_blank">Bourbon Baked Beans</a></strong></p>

<p>Olive oil contains a rich mix of antioxidants that will lower LDL while leaving HDL right where it is—and that's good for your heart. Always go for extra-virgin olive oil, since the LDL-lowering effects are higher because EVOO is less processed than regular olive oil and contains more antioxidants.</p><p>Try this recipe: <strong><a href="http://www.foodnetwork.ca/recipe/tasty-healthy-salad-dressing/8797/" target="_blank">Tasty Healthy Salad Dressing</a></strong></p>

<p>Blueberries are a powerful superfood, that are packed with antioxidants, and it's the antioxidant contained within this berry—pterostilbene—that may be instrumental in lowering LDL cholesterol.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/antioxidant-rich-green-tea-and-blueberry-shake/14827" target="_blank">Antioxidant Rich Green Tea and Blueberry Shake</a></strong></p>

<p>Containing the same type of soluble fibre that's found in oats, barley is king when it comes to bringing down cholesterol levels. Pearled barley—the type you cab find in the average supermarket—is only lightly processed, and still contains the fibre-rich bran and endosperm. To reach the daily required goal of 10 grams of soluble fibre, it will take a lot of barley; a half-cup of pearled barley contains about a gram of soluble fibre, so it's wise to combine barley with other foods.</p><p><em>Try this recipe: </em><strong><a href="http://www.foodnetwork.ca/recipe/homespun-pearl-barley/3800/" target="_blank">Homespun Pearl Barley</a></strong></p>

<p>Avocados are rich in monounsaturated fatty acids, which have been shown to decrease cholesterol, but just how many avocados lower cholesterol is the subject of some debate. However, a 1996 study in which participants with high cholesterol were placed on an avocado-rich diet found that their total cholesterol levels decreased, with LDL and trigylcerides dropping by more than 20 percent, while HDL (the "good" cholesterol) rose by more than 10 per cent.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/avocado-soup/14454" target="_blank">Avocado Soup</a></strong></p>

<p>Dark chocolate containing more than 70 percent cocoa has been proven to lower blood sugar levels as well as LDL while elevating HDL, all of which promotes a healthy heart. But keep your chocolate-chowing in moderation; chocolate is also high in calories and saturated fat, and eating too much may counter the positive benefits.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/coffee-and-chocolate-braised-short-ribs/14093/" target="_blank">Coffee and Chocolate Braised Short Ribs</a></strong></p>

<p>Studies in the early 2000s indicated that as little as a half clove of garlic per day could lower cholesterol by up to 12 per cent, although subsequent studies pegged the bulb's LDL-reducing capabilities at about half that. Either way, garlic has the wondrous ability to prevent cholesterol from sticking to artery walls and causing those unhealthy clogs, and current research says you should try to eat a couple of cloves each day. These cholesterol-lowering benefits, however, only come from ingesting raw garlic, so you may want to get in the habit of carrying a small bottle of mouthwash around with you if you go this route.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/whipped-ricotta-with-garlic-country-bread/14885/" target="_blank">Whipped Ricotta with Garlic Country Bread</a></strong></p>

<p>Doctors aren't exactly sure why, but red wine's combination of antioxidants, a substance called Resveratrol and the alcohol itself seems to lower LDL cholesterol, protecting against artery damage and lessening the risk of heart disease.</p><p>Try this recipe: <strong><a href="http://www.foodnetwork.ca/recipe/prime-rib-with-red-wine-and-shallot-jus/13158/" target="_blank">Prime Rib With Red Wine and Shallot Jus</a></strong></p>

<p>By simply introducing a soy-based food as a protein replacement (i.e. tofu for chicken breast, a glass of soy milk instead of dairy), you can expect to see a modest decrease in your LDL levels. Plus, replacing foods that are high in saturated fats with low-fat soy will help contribute to overall heart health.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/snow-peas-and-ginger-tofu/5790" target="_blank">Snow Peas and Ginger Tofu</a></strong></p>

<p>Spinach is a rich source of lutein, a bright-yellow pigment that's also found in egg yolks and dark leafy greens. Research already points to lutein's power to combat age-related macular degeneration, which causes eyesight to worsen. Now we know that a half-cup of lutein-rich spinach will prevent clogged arteries by lowering LDL levels.</p><p><em>Try this recipe:</em> <strong><a href="http://www.foodnetwork.ca/recipe/spinach-polpetti-with-tomato-sauce/9328" target="_blank">Spinach Polpetti With Tomato Sauce</a></strong></p><p><em>Brent Furdyk is a freelance writer in Vancouver.</em></p>