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:

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.

Legumes: Beans, lentils, and peas are excellent soluble fibre and plant-based protein sources. They can help lower LDL cholesterol while promoting satiety.

Fruits: Fruits like apples, oranges, berries, and citrus fruits are high in soluble fiber and antioxidants, which can support heart health.

Vegetables: Broccoli, Brussels sprouts, carrots, and sweet potatoes are packed with fiber and nutrients that can help lower cholesterol levels.

Nuts: Almonds, walnuts, and pistachios contain healthy fats, fiber, and plant sterols that have been shown to reduce LDL cholesterol when consumed in moderation.

Fatty Fish: Salmon, mackerel, trout, and sardines are rich in omega-3 fatty acids, which can help raise HDL (good) cholesterol and lower triglycerides.

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.

Avocado: Avocados are packed with monounsaturated fats, fiber, and plant sterols, all of which can benefit cholesterol levels.

Whole Grains: Opt for whole grains like brown rice, quinoa, whole wheat pasta, and whole grain bread over refined grains to increase fibre intake.

Green Tea: Green tea contains antioxidants called catechins, which may positively impact cholesterol levels.

Soy Products: Foods like tofu, edamame, and soy milk contain soy protein and isoflavones that may lower LDL cholesterol.

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.

Fibre Supplements: If you struggle to get enough fibre from your diet, consider adding a supplement like psyllium husk, which can help lower cholesterol.

Spices: Certain spices like turmeric, garlic, and ginger may have cholesterol-lowering properties when used in cooking.

Berries: Blueberries, strawberries, and raspberries are rich in fibre and antioxidants that support heart health.