These are the four (4) categories of cholesterol-lowering foods that helped lower “bad” cholesterol by 20 percent or more as part of a diet low in saturated fat.

Viscous Fiber:  This sticky type of soluble fiber found in oats, barley, beans and certain vegetables such as okra and eggplant helps bind cholesterol in your digestive tract and sweep out your body.

Soy Protein: Heart-healthy alternatives to higher-fat meats.  With little or no saturated fat, they provide protein, fiber, “good” fats, vitamins and minerals.

Plant Sterols:  Compounds – typically extracted from soybeans or certain vegetables – are so similar in structure to cholesterol that they “compete” in our intestines.  That means less of the real cholesterol is absorbed.  Check your labels such as OJ, yogurt, cheese, salad dressings, granola bars and chocolate.

Nuts: Eat a variety of nuts, including walnuts, which pack in the most omega-3 fatty acids.  Snack on nuts instead of pretzels or chips; toss chopped nuts into your oatmeal, salads and stir-fries.

Make your own trail mix by adding cheerios, chex, raisins, pretzels, chocolate chips, and almonds.  Pre-pack snack mix in smaller ziploc bags for portion control.