Rich in soluble fiber, oats can help lower LDL (bad) cholesterol levels. Start your day with a bowl of oatmeal topped with fresh fruits or nuts.
Beans, lentils, chickpeas, and peas are excellent sources of soluble fiber and plant-based protein, which can help lower cholesterol levels. Add them to soups, salads, or casseroles.
Almonds, walnuts, flaxseeds, chia seeds, and hemp seeds are high in heart-healthy fats, fiber, and antioxidants. Enjoy them as snacks or sprinkle them over salads and yogurt.
Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which can help reduce triglycerides and lower the risk of heart disease. Aim to eat fatty fish at least twice a week.
Avocado is a rich source of monounsaturated fats, which can help raise HDL (good) cholesterol levels while lowering LDL cholesterol. Add sliced avocado to sandwiches, salads, or smoothies.
Fruits like apples, oranges, berries, and grapes are high in soluble fiber, antioxidants, and vitamins. Incorporate a variety of fruits into your diet for added health benefits.
Vegetables like broccoli, spinach, kale, carrots, and bell peppers are low in calories and high in fiber, vitamins, and minerals. Aim to fill half your plate with vegetables at each meal.
Whole grains like brown rice, quinoa, barley, and bulgur are rich in fiber and nutrients. Choose whole grain options over refined grains to help lower cholesterol levels.
Foods such as tofu, tempeh, and edamame are rich in plant-based protein and phytochemicals called isoflavones, which may help lower LDL cholesterol levels.
Olive oil is a healthy source of monounsaturated fats and antioxidants, which can help improve cholesterol levels and reduce inflammation.