Eat these foods to lower your cholesterol

Research suggests that by eating these foods and taking good care of yourself, you could slash your risk of dying from heart disease by an incredible 80 per cent. Even if you're taking cholesterol-lowering medication, you should pay attention to these tips

• A study found that after 15 days of drinking a solution containing honey, participants' HDL levels rose and homocysteine levels dropped.
• Homocysteine is an amino acid linked to an increased risk of heart disease and stroke.

A Canadian study found that drinking three glasses of orange juice a day for four weeks raised healthy HDL levels by 21 per cent and improved the ratio of good to bad cholesterol by 16 per cent.

• A large study of British adults found that people who ate more often had significantly lower cholesterol than those who ate twice a day.
• In fact, the differences in cholesterol levels reduced the grazers' risk of heart disease by 10 to 20 per cent. Just be sure those six meals are truly small.

• Studies find a daily glass of wine can boost levels of HDL cholesterol.
• Opt for red wine as it is three to 10 times higher in plant compounds called flavonoids, believed to be responsible for wine's beneficial effects.

Eating more complex carbs, including whole-wheat bread and brown rice, can increase HDL levels slightly and significantly lower triglycerides, another type of blood fat that contributes to heart disease.

A U.S. study found that diets rich in the kind of monounsaturated fat found in olive oil reduced LDL cholesterol in people with diabetes or metabolic syndrome — a cluster of risk factors including low HDL, high insulin levels and being overweight — just as effectively as following a low-fat diet.

Scientists found that drinking 1.25 litres (five cups) a day of black tea for three weeks reduced cholesterol levels in people with mildly high levels.

A Pakistani study found that six grams (about 1/2 tablespoon) of cinnamon a day reduced LDL cholesterol in people with type 2 diabetes by nearly 30 per cent and cut their total cholesterol by 26 per cent.

• Rich in a soluble fibre called beta glucan, oatmeal can reduce your LDL by 12 to 24 per cent if you eat a bowl every day.
• Choose quick-cooking or old-fashioned oats rather than instant.

Cranberries are rich sources of anthocyanins, proanthocyanidins and flavonols, plant chemicals that prevent LDL cholesterol from sticking to artery walls. These chemicals also help blood vessels to relax and decrease "bad" LDL cholesterol. Researchers reported that three glasses of cranberry juice a day can raise "good" HDL cholesterol levels by up to 10 per cent.

• Grapefruit is high in pectin, a soluble fibre that can help to reduce cholesterol levels.
• However, grapefruit can interfere with the processing of several medicines by the liver, so check with your doctor first.

• A Spanish study found that those who drank about 500 millilitres (two cups) of soy milk a day for three months reduced their LDL cholesterol levels and increased their HDL levels.
• Be sure to buy calcium-fortified soy milk.

Studies find that eating one avocado a day can lower your LDL by as much as 17 per cent while raising your HDL.