be less refined
Goal: Choose More Whole Grains and Fewer Refined Grains in Your DietCategory: Nutrition
Level: Moderate
Skip the processed white bread, white pasta, or white rice. Whole grains are another way you can get cholesterol-fighting fiber. Whole grains are jam-packed with essential vitamins and minerals, as well as antioxidants. Half of your daily grain intake should come from fiber-rich whole grains. Choose breads made with 100 percent whole grains, and steer clear of nutrient-stripped breads made from refined flour (including white bread and enriched wheat bread). Whole grains also contain certain plant compounds that reduce the risk of heart disease and diabetes.
Step it up:
For a quick whole-grains fix, add flaxseeds to oatmeal, cereal, or yogurt. Flaxseeds are high in fiber and omega-3 fatty acids, both of which lower total blood cholesterol.