Participants were instructed to eat a mostly vegetarian diet rich in soy foods, almonds, fruit, vegetables, whole grains and beans as well as some healthy oils and margarine made with plant sterols -- substances that have been proved to lower cholesterol. They were advised to skip fat-free or low-fat dairy products (or to eat these foods no more than twice weekly) and were encouraged to forgo whole eggs, poultry, fish and lean meat.

* Nuts and healthy margarine proved easiest to add. The researchers used almonds and Take Control spread, because Unilever and the Almond Board helped sponsor the study. But other healthy margarine-like spreads, including Benecol and Smart Balance, can also cut blood cholesterol levels. (To reap cholesterol-lowering benefits, however, the spread must be consumed daily. Other foods that contain the same substances include some orange juices and chocolate.)

* Add soy, beans and fiber. Although new findings question soy's ability to lower cholesterol, it's still a food low in saturated fat, high in fiber and protein. "Soy can be beneficial when it is used to displace animal foods from the diet, such as hamburger," [Alice Lichtenstein] says. Beans, oat bran and psyllium also helped to improve LDL levels in the study.