The most effective way to lower cholesterol is to eat a diet full of foods that block the absorption of cholesterol and keep your liver from making cholesterol: *viscous fibers including oats, barley and psyllium; *nuts, beans and soy products; *specialty margarines containing plant sterols (Journal of the American Medical Association, August 24/31, 2011).

Eating these foods that specifically block the absorption and manufacture of cholesterol is more effective in lowering cholesterol than a control diet of low- cholesterol/high fiber foods. Those who followed this diet had their bad LDL cholesterol drop four times lower (13 percent) than those who followed the conventional low cholesterol/high fiber diet (3 percent). Most people can lower their cholesterol enough to prevent heart attacks with this diet alone. High doses of statin drugs can lower cholesterol by 20 percent, but they have many adverse side effects

. HOW CERTAIN PLANT FOODS LOWER CHOLESTEROL: The foods in this diet contain plant stanols that reduce the absorption of cholesterol from animals in the intestines. They are also high in soluble fiber that cannot be absorbed in the intestinal tract. Soluble fiber passes to the colon where bacteria ferment it into short chain fatty acids. These short- chain fatty acids are absorbed from the colon and travel in the bloodstream to the liver, where they block the manufacture of cholesterol.

HOW TO DO IT: 1) Eat oatmeal, oat bran or psyllium cereal in the morning in place of your regular breakfast; 2) Eat and drink soy products instead of dairy products; 3) Add nuts, beans and other seeds to every meal; and 4) Use nuts as your exclusive food for snacking.