Fiber-rich fruits, vegetables, beans and oats all have proven cholesterol-fighting benefits. Studies have shown that fiber lowers cholesterol. It also makes you feel full, which can help control weight. Experts recommend eating 25 to 38 grams of fiber per day, depending on your gender and your age. The U.S. Food and Drug Administration (FDA) late oats makers make a “heart-healthy” claim on their products, because the ability of oats to total cholesterol and LDL-cholesterol lowering.

Fish are low in saturated fat and a high heart-healthy omega-3 fatty acids that help lower cholesterol. Experts recommend eating at least two servings of baked or grilled fish each week. Wild salmon is a top choice because it is so healthy, but other good fresh fish to consider are flounder, trout, tuna and halibut. Walnuts and flax seeds are a number of non-fish sources of omega-3 fatty acids. In September 2004, the FDA okayed a “heart healthy” claim for foods with omega-3 fatty acids.

Soy, like soymilk, soy burgers, tofu and edamame (whole soybeans) can lower your risk of heart disease when eaten as part of a low fat, low cholesterol diet, says the FDA. The advice is to eat 25 grams of soy protein per day, which is the equivalent of slightly more than three cups of soy milk.

Nuts, including almonds, walnuts, peanuts, pecans, macadamia and pistachio nuts help lower cholesterol. Experts believe this is due to the combination of polyunsaturated and monounsaturated fats they contain. In the weaving of nuts in your diet, keep in mind that they have calories.

Experts believe that polyunsaturated fats (such as nuts, seeds and safflower, sesame and corn oil) and monounsaturated fats (including avocados and canola, olive and peanut oils) may help in lowering your cholesterol if you do consumption instead of saturated fats. However, nutritionists recommend that all fats sparingly.

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Best Cereals, nuts and beans meal, we have the following list:

1. Quinoa
The Power: A half cup of cooked quinoa has 5 grams of protein, more than any other grain, plus iron, riboflavin and magnesium. A half-cup has 318 calories, 5 grams fat and 5 grams fiber. Add to soup for a protein boost. Rinse the first place, or it will taste bitter.

2. Wheat Germ
The Power: A tablespoon gives you about 7 percent of your daily magnesium, which helps prevent muscle cramps, it is also a good source of vitamin E. A tablespoon has 27 calories, 1 gram fat, 1 gram fiber. Sprinkle some more yogurt, fruit or cereals.

3. Lentils
The Power: Isoflavones, which may inhibit estrogen-promoted breast cancer, plus fiber for heart health and an impressive 9 grams protein per half cup. A half-cup (cooked) has 115 calories, 0 fat and 8 grams of fiber. Isoflavones up processing, so buy lentils canned, dried or already in soup. Take them to work, and you have a protein packed lunch.

4. Peanuts
The Power: Studies show that peanuts or other nuts (which contain mostly unsaturated “good” fat), your heart-disease risk reduction by more than 20 percent. One ounce has 166 calories, 14 grams fat and 2 grams fiber. Keep a pack in your suitcase, gym bag or purse for a full protein post-workout snack or an afternoon pick me up will you supper, or chop a few into a stir-fry for a Thai accent. See also: The Nut Case

5. Pinto beans
The Power: A half cup has more than 25 percent of your daily need for folate, which helps protect against heart disease and reduces the risk of birth defects. A half-cup (canned) has 103 calories, 1 gram fat, 6 grams fiber. Pour a can, rinse and throw in a pot of vegetarian chili.

6. Yoghurt
The Power: Bacteria in active-culture yogurt helps prevent yeast infections, calcium strengthens bones. A cup has 155 calories, 4 g fat, 0 grams fiber. Get the plain kind and mix in your own fruit to keep calories and sugar down. If you are lactose-intolerant should never fear – yogurt does not bother your stomach.

7. Skim milk
The Power: Riboflavin (aka vitamin B2) is important for good vision and together with vitamin A can help improve eczema and allergies. Plus, you get calcium and vitamin D, too. One cup has 86 calories, 0 fat and 0 fiber. If you’re used to high fat milk, do not go cold turkey, instead, mix the two together at first. Trust this fact: In one week or two you do not miss!

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• Fill your Plate with Foods!
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