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2. Load up on soluble fiber
According to a 19-year study, subjects who ate about 6 grams of soluble fiber a day had a 15 percent lower risk of heart disease than those who consumed less than a gram daily.
When ingested, the heart-friendly soluble fiber combines with water that 'sponges' up cholesterol and prevents its absorption.
Easy ways to add soluble fiber to your diet: Try oatmeal or an oat-based cereal for breakfast. Other rich sources of soluble fiber include legumes, beans, peas, nuts, apples, oranges, pears, carrots, potatoes, and corn.