Photo: Chamille White/istock

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4. Beans
Consuming 130 grams (between a half and one cup) of legumes every day may lower LDL by roughly 5 percent, according to a 2014 meta-analysis. "That correlates to roughly a 5 percent reduction in risk for heart attack and stroke," says study coauthor John L. Sievenpiper, MD, PhD. Most Americans eat only a fifth of a serving of beans a day. Chili, anyone?

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