A study in the Annals of Internal Medicine found that a low-fat diet rich in these foods lowered total and LDL, or “bad,” cholesterol levels in four weeks:

• Fruits and vegetables
• Dried peas and beans
• Whole grains

Other research has found that the following foods can help tame LDL cholesterol:

• Margarine with plant sterols
• Foods high in soluble fiber, including oats and barley.
• Soy
• Almonds

To incorporate all of this advice into your diet:

• Soothe a sweet tooth with an orange or a pear—two fruits that are high in soluble fiber.
• Toss almonds on salads.
• Substitute a soy burger for a hamburger.
• Eat whole wheat breads, muffins, and waffles.

Source: “Summaries for Patients. Improving Cholesterol Levels: Is a Low-Fat Diet High in Plant-Based Foods Better than a Typical Low-Fat Diet?” Annals of Internal Medicine. Vol. 142, no. 9, p. 135.