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Published on: 23rd November 2023

The Top 15 Cholesterol-Lowering Foods

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A cholesterol-friendly diet can significantly impact your cholesterol levels and overall heart health.

Here’s a list of foods that are known to be cholesterol-friendly:

  1. Oats: Oats are rich in soluble fibre, which can help lower LDL (harmful) cholesterol levels. Start your day with oatmeal or add oats to smoothies and baked goods.
  2. Beans, lentils, and peas are excellent soluble fibre and plant-based protein sources. They can help lower LDL cholesterol while promoting satiety.
  3. Fruits: Fruits like apples, oranges, berries, and citrus fruits are high in soluble fiber and antioxidants, which can support heart health.
  4. Vegetables: Broccoli, Brussels sprouts, carrots, and sweet potatoes are packed with fiber and nutrients that can help lower cholesterol levels.
  5. Almonds, walnuts, and pistachios contain healthy fats, fiber, and plant sterols that have been shown to reduce LDL cholesterol when consumed in moderation.
  6. Fatty Fish: Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which can help raise HDL (good) cholesterol and lower triglycerides.
  7. Olive Oil: Extra virgin olive oil is a heart-healthy fat that can improve cholesterol levels when used instead of saturated fats like butter or lard.
  8. Avocado: Avocados are packed with monounsaturated fats, fiber, and plant sterols, all of which can benefit cholesterol levels.
  9. Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat pasta, and whole grain bread over refined grains to increase fibre intake.
  10. Green Tea: Green tea contains antioxidants called catechins, which may positively impact cholesterol levels.
  11. Soy Products: Foods like tofu, edamame, and soy milk contain soy protein and isoflavones that may lower LDL cholesterol.
  12. Dark Chocolate: Dark chocolate with a high cocoa content (70% or more) contains antioxidants called flavonoids, which may have a modest positive effect on cholesterol.
  13. Fibre Supplements: If you struggle to get enough fibre from your diet, consider adding a supplement like psyllium husk, which can help lower cholesterol.
  14. Spices: Certain spices like turmeric, garlic, and ginger may have cholesterol-lowering properties when used in cooking.
  15. Berries: Blueberries, strawberries, and raspberries are rich in fibre and antioxidants that support heart health.

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