Oats are rich in soluble fiber, specifically beta-glucans, which can help lower LDL (bad) cholesterol levels. Start your day with oatmeal or muesli for a heart-healthy breakfast.
Lentils, chickpeas, black beans, and other legumes are high in soluble fiber and can help reduce LDL cholesterol levels. They also provide plant-based protein.
Almonds, walnuts, and other nuts are rich in unsaturated fats, fiber, and plant sterols. These components can lower LDL cholesterol when consumed in moderation.
Salmon, mackerel, and sardines are high in omega-3 fatty acids, which have been shown to improve heart health by reducing triglycerides and increasing HDL (good) cholesterol.
Extra virgin olive oil is a source of heart-healthy monounsaturated fats and antioxidants. Replacing saturated fats with olive oil in your cooking can help lower LDL cholesterol.
Apples, pears, and citrus fruits contain soluble fiber and pectin, which can help lower cholesterol levels. Berries are rich in antioxidants that promote heart health.
Avocado is a great source of monounsaturated fats, which can raise HDL cholesterol and lower LDL cholesterol when used as a replacement for saturated fats.
Whole grains like brown rice, quinoa, and whole wheat pasta contain soluble fiber and other nutrients that support heart health. Replace refined grains with whole grains in your meals.