10 Cholesterol-Lowering Foods

1. Legumes


Legumes like beans, peas and lentils can help lower “bad” LDL levels and are a good source of plant-based protein.

2. Avocados


Avocados provide monounsaturated fatty acids and fiber, two heart-healthy and cholesterol-lowering nutrients.

3. Nuts


Nuts are rich in cholesterol-lowering fats and fiber, as well as minerals linked to improved heart health.

4. Fatty Fish


Fatty fish offers high levels of omega-3 fatty acids and is linked to a decreased risk of heart disease and stroke.

5. Whole Grains


Whole grains are linked to a lower risk of heart disease. Oats and barley provide beta-glucan, a soluble fiber that is very effective at lowering “bad” LDL cholesterol.

6. Fruits and Berries


Fruit can help lower cholesterol and improve heart health. This is largely caused by its fiber and antioxidants.


Eating berries and grapes, which are particularly rich sources of these plant compounds, can help increase “good” HDL and lower “bad” LDL cholesterol

7. Dark Chocolate


Flavonoids in dark chocolate and cocoa can help lower blood pressure and “bad” LDL cholesterol while raising “good” HDL cholesterol.

8. Garlic


Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.

9. Soy Foods


There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol.

10. Vegetables


Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber that occurs in apples and oranges

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