New research shows that a diet rich in cholesterol-lowering foods is superior to a low-fat diet when it comes to reducing cholesterol.

Researchers from the University of Toronto studied the impact of eating a diet rich in nuts, soy protein, soluble fiber (such as oatmeal), and plant sterols, a naturally occurring compound added to cholesterol-lowering margarine and other foods. The researchers found that those who consumed this type of diet lowered their LDL (bad cholesterol) by 14 percent — three times more than the standard fat-free diet.

The study was the first to look at the potential impact of such a diet in the real world. Rather than providing the 345 participants with food to eat, the subjects were counseled on how to incorporate more cholesterol-lowering products into their diet on their own.

Participants were also told to discontinue statin drugs for the duration of the study. In addition, those in the control, or non-intervention group, were not allowed to eat foods from the cholesterol-lowering category.

After six months, those in the group who ate the cholesterol-lowering foods experienced an average 25 mg/dL drop in their LDL levels, compared to an 8 mg/dL decline in the low-fat group.

This study can be used as motivation to make some heart-healthy changes in your diet. Enjoy oatmeal or oat bran for breakfast, and use soy milk on it. Spread toast with a sterol-based margarine, and if you’re hungry, snack on a handful of nuts.