2. Oats
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The risk of heart disease increases dramatically once you reach the age of 45 and 55. Therefore, it is important to eat as many cholesterol-lowering foods as possible. Beta-glucan, a type of soluble fiber found in oats, is ideal for this purpose. Solubilized fiber binds with cholesterol after digestion and helps it pass through your body.
To reduce total and LDL cholesterol by 5-10%, consume at least 3 grams of beta-glucan per day. Oats are an inexpensive staple food, so you can't afford not to eat them! People who eat oats have a lower risk of early death than those who don't.
