Nutrition Know-How: What can you do to lower your cholesterol levels?

Lose body fat. Even a modest amount of body fat loss can significantly lower cholesterol levels.

• Reduce the amount of saturated fat you eat. The greatest sources of saturated fat in our diets come from dairy foods (except the fat-free versions), especially whole milk, cheese, butter, and cream. Red meat is also high in saturated fat.
• Increase omega-3 fatty acids, especially from fish.
• Avoid trans-fatty acids. Trans fat is found in snack foods like chips, crackers and cookies. There are also high levels in the oils used to cook fast food french fries, donuts, and even movie popcorn.
• Minimized consumption of refined (processed) carbohydrates.
• Substitute soy protein for animal protein. The protein in soy foods has been clearly shown to lower cholesterol levels. Incorporate two servings a day into your nutrition plan.
• Use fresh garlic regularly in your meals. Garlic has been shown to lower both cholesterol and blood pressure. Use one or two lightly cooked cloves a day.
• Drink green tea daily. The antioxidants in green tea not only help lower cholesterol levels but also prevent the cholesterol in your blood from oxidizing and forming compounds that injure the lining of arteries, which causes heart disease.
• Eat lots of soluble fiber-it has a powerful cholesterol-lowering effect. Great sources are beans and lentils, apples, citrus fruits, oats, barley and other whole grains, peas, carrots and, ground flax seeds. 
• Eat plenty of fresh fruits and vegetables, including leafy greens, orange and yellow fruits and vegetables, and red and purple fruits.
• And don't forget-eat six small, well-balanced meals every day.

Source: Eating Well for Optimum Health: The Essential Guide to Food, Diet, and Nutrition, by Dr. Andrew Weil (Alfred A. Knopf, Publisher, New York, 2000).

Jeffry S. Life, MD, PhD. "NutritionFYI," Muscle Media 96 (March 2002): 114-115.