Soybeans, Edamame and Tofu

If you're trying to lower your cholesterol, adding tofu to your stir-fry, soy milk to your daily bowl of oatmeal, or edamame as a snack will help. Beans, soybeans, edamame, and tofu are all heart-healthy alternatives that provide a pleasant feeling of fullness while also serving as a replacement for high-saturated-fat red meats. They also provide heart-health benefits.

According to cardiologist James Beckerman, MD, of Portland, OR, certain research shows that soy protein may help. Soy meals were related to lower "bad" LDL and total cholesterol, as well as higher "good" HDL cholesterol, according to an analysis of 35 research. The effect seems strongest in people with high cholesterol. Soy meals can help you reduce your LDL ("bad") cholesterol by roughly 3%. It's a modest amount, but when you're trying to do it routinely you can lower your cholesterol, it's worth thinking about. Soy is also high in protein, fiber, and heart-healthy omega-3 fatty acids (though not the same kind that you get in salmon or tuna). Soy is also cholesterol-free and low in saturated fat by nature.