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Reducing saturated fat is the single most important dietary change you
can make to cut blood cholesterol. Used as a replacement for meat and
cheese, soy foods help your heart by slashing the amount of saturated
fat that you eat

Not familiar with soy foods?

 Eat some today
 The basics include tofu, soy nuts, soy flour, and enriched soymilk.
Great-tasting, protein-rich meat alternatives include soy sausage, and
breaded cutlets and nuggets that taste like chicken. Crumbled soy – an
alternative to ground meat – works well in chilli, burritos, lasagna,
soups, and casseroles. Add tofu to chilli, eggs, or casseroles. It
absorbs the flavor of whatever you’re cooking. You’ll find many soy
products in the produce section of the supermarket.
What about soy supplements? Research shows that isoflavone supplements
alone don’t work. To lower cholesterol, you need the whole soybean
with its unique protein, phytates, and isoflavones, which may all act
together.
Get This Much
The FDA recommends getting at least 25 grams of soy protein each day.
Consuming 25 grams of soy protein daily lowers high cholesterol.
The High Fiber Solution
Except for your morning wheat bran, no food is more fiber-rich than
beans. And beans are especially high in cholesterol-lowering soluble
fiber. Eating a cup of any type of beans a day – particularly kidney,
navy, pinto, black, chickpea, or butter beans – can lower cholesterol
by as much as 10 percent in 6 weeks.
Soluble fiber forms a gel in water that helps bind acids and
cholesterol in the intestinal tract, preventing their re-absorption
into the body. This may be why soluble fibre helps to lower
cholesterol levels (and decreases the risk of heart disease). Soluble
fibre is also found in oats and oat bran, barley, brown rice, beans,
apples, carrots, and most other fruits and vegetables.

 
Eat Some Today
Keep your cupboards stocked with canned beans of all kinds: black,
white, kidney, fat- free refined, etc. (as well as instant bean
soups). You’ll always have the makings of a delicious, healthful
dinner on hand. Beans and protein and fibre to any dish and can be
uses in salads, stuffed baked potatoes, veggie chilli, or pureed for
sandwich spreads. And since they come in cans, beans are handy to use.
But remember to rinse canned beans first – they’re packed in a high-
sodium liquid.
Get This Much
Eat beans five or mor times a week. For the greatest health benefits,
both the FDA and the National Cancer Institute recommend that adults
get 25 to 30 g. of fiber each day.
To learn more about Cancer-preventive Foods and other Natural Therapies fo Cancer, join my ongoing “From surviving to thriving despite CANCER” Tele-Course.