Lowering "bad" LDL cholesterol is good for the heart. Some foods can lower LDL cholesterol:
Beta-glucan in oats lowers LDL cholesterol. Eat oatmeal, oat bran, whole grain bread, brown rice, and barley for heart health.
Soluble fiber in beans, lentils, chickpeas, and other legumes lowers LDL cholesterol. Protein and minerals make them a healthy meal complement.
Nuts and Seeds: Almonds, walnuts, pistachios, flaxseeds, chia seeds, and other nuts and seeds provide unsaturated fats, fiber, and plant sterols, which can decrease LDL cholesterol in moderation.
Salmon, mackerel, trout, and sardines are high in omega-3 fatty acids, which lower LDL cholesterol and heart disease risk. Fatty fish should be eaten twice a week.
Avocados: Monounsaturated fats in avocados enhance HDL (the "good" cholesterol) and lower LDL. They're heart-healthy due to their fiber and antioxidant content.
Fruits and vegetables are naturally low in cholesterol and high in fiber, vitamins, minerals, and antioxidants. Eat a variety of colorful fruits and vegetables to decrease LDL cholesterol and improve heart health.
Garlic: Compounds in garlic may cut LDL cholesterol and heart disease risk. Consult your doctor before adding fresh garlic to your diet or using garlic supplements.
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