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Soluble fiber. Pectin, oat bran, and other types of soluble fiber help lower cholesterol and improve glucose metabolism in people predisposed to develop diabetes. Oats, oat bran, psylhum, flax, lentils, legumes, apples, pears, grapes, and other fruits ate high in soluble fiber. A combination of legumes and grains is a prudent low-fat meat alternative.
Whole-grain foods. Several studies . have found that diets high in whole-grain foods such as whole-wheat bread and whole-grain cereals reduce the risk of coronary heart disease. They contain a variety of importanr vitamins and minerals, as well as phytochemicals with antioxidant properties.

Soy. A large body of evidence has shown that adding soy protein to a low-fat diet lowers the risk for heart disease. Soy contains plant compounds called isoflavones that appear to benefit the heart. Together they help to lower cholesterol levels. Soy protein is found in soybeans and products made from these beans, including tofu and soy beverages.
Special margarines. Plant sterols have been shown to help lower cholesterol levels when consumed as part of a heart-healthy diet. They are found in plant-sterol enriched margarines (not available in Canada), vegetable oils, nuts, sesame and sunflower seeds, soy, and legumes.

Olive and canola oil. The omega-6 polyunsaturated fats found in safflower, sunflower, corn, cottonseed, and soybean oils reduce cholesterol levels when they replace saturated fats in the diet.
Monounsaturated fats tend to lower total and LDL cholesterol levels when they replace saturated fats in the diet. They are found in oils such as olive and canola.

Folate. Green leafy vegetables, orange juice, lentils, enriched cereals, and asparagus are good sources of folate, which can lower heart disease risk by helping to regulate homocysteine levels. Homocysteine forms in the body from methionine, a common amino acid, and high levels are considered to be as dangerous a risk factor for heart disease as high levels of cholesterol. Folate works together with vitamins B6 and B12 to keep homocysteine levels from accumulating. B6 is found in meat, poultry, fish, legumes, nuts, seeds, leafy greens, bananas, and whole grains. B12 is found in animal foods such as meat, fish, and poultry.

Nuts. Nuts ahseeds, used moderately, are rich sources of fibeitamin E, essential fatty acids, and minerals all Lned to heart health. Studies have shown that addmnnuts to the diet lowers risk of heart disease.