Now, let’s look at five common plant-based foods that help you eat your way to lower cholesterol and improve overall health. A favorite fruit for almost every one, apples contain a variety of healthy chemicals including polyphenols, pectin, and fiber. Bottom Line: A healthy plant-based, balanced diet plays an important role in lipid health and managing cardiovascular risk.
About 81 percent of the total calories of walnuts are derived from healthy fats accounting for 58 percent of their weight. Polyphenols and soluble fiber are found in a variety of other fruits and vegetables, such as grapes, berries, and peppers.
I wrote that strong HDL and low LDL is more important, and balance with optimal ratios is the key to lipid health.

When actively working to get your cholesterol down and improve lipid ratios, include the five most important foods for lowering cholesterol. I mean the guy won’t be able to build all those huge vegan muscles if he had too much estrogen from eating all that soy. The ratio of polyunsaturated to saturated fat in walnuts is 7.1, one of the highest among naturally-occurring foods. These compounds possess a variety of healthy benefits, such as lowering cancer risk (polyphenols), aiding in digestive health (fiber and pectin), and helping to lower cholesterol levels. Williams has over 30 years of clinical experience in the natural health world and has had over 100,000 patient visits over that time. And, most agree with the accepted wisdom that a plant-based, high-fiber diet of fresh whole foods and regular exercise restores lipid health.

From my clinical experience, I find that a strict vegan diet, as long as it’s also low in vegetable oils, which most are, can dramatically lower total cholesterol and LDL, but it may lower them too much and drag heart-protective HDL down with them. Try steel-cut oatmeal or cold cereal made with oatmeal or oat bran, different types of granola and healthy oatmeal bars.

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