Oats are rich in soluble fiber, which can help reduce LDL cholesterol. Start your day with a bowl of oatmeal or add oats to smoothies.
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Beans, lentils, and peas are high in soluble fiber and can effectively lower LDL cholesterol. They're versatile and can be included in soups, salads, and various dishes.
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Almonds, walnuts, and other nuts are high in healthy fats, fiber, and plant sterols, which can lower LDL cholesterol. A small handful of nuts makes for a healthy snack.
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Salmon, mackerel, and trout are rich in omega-3 fatty acids. These fats help reduce triglycerides and lower the risk of heart disease. Aim to have fatty fish at least twice a week.
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Apples, oranges, berries, and citrus fruits are high in soluble fiber and antioxidants. These help to lower LDL cholesterol and promote heart health.
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Avocados are a great source of healthy monounsaturated fats, which can help reduce LDL cholesterol levels. They are also rich in fiber, vitamins, and minerals.
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Garlic contains allicin, a compound that may help lower cholesterol levels. Incorporate fresh garlic into your cooking for maximum benefit.
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Extra virgin olive oil is high in monounsaturated fats and antioxidants. Use it as a healthier alternative to butter or other oils in cooking.
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Green tea contains antioxidants called catechins that may have a modest effect on lowering cholesterol levels. Drink it regularly as a heart-healthy beverage.
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Choose whole grains like brown rice, quinoa, and whole wheat bread over refined grains. They are rich in fiber and nutrients that can lower LDL cholesterol.
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