In Parts 1 and 2 of this series, we've reviewed a number of foods which can help balance your body's cholesterol levels. Another helpful one is soluble fiber such as that found in oats and whole grains, which helps to lower both total cholesterol and LDL levels. It works by binding to the bile acids in the intestine, which contain cholesterol, excreting them before they can release the cholesterol.

To lower LDL cholesterol 5 to 10%, you need at least 15 grams of soluble fiber a day. Here are some whole grains to help you get it:

• Whole-wheat bread
• Whole-grain rye, barley, and oat bread
• Popcorn
• Brown rice
• Whole-grain breakfast cereal
• Oatmeal
• Wheat germ
• Whole-grain pasta
• Bran
• Whole-wheat pancakes
• Kasha
• Couscous
• Bulgur

Sources:

• Nature's amazing cholesterol busters. Prevention, 2000.
• Whole grains protect against stroke. Heart Watch, December 2000.