Rich in soluble fibre, oats help reduce LDL cholesterol by forming a gel that traps cholesterol in the gut, preventing its absorption into the bloodstream.
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Beans
Loaded with soluble fibre and plant-based protein, beans help reduce cholesterol levels and keep you full longer, aiding in weight management and heart health.
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Nuts (Almonds & Walnuts)
Packed with healthy fats and antioxidants, nuts improve blood vessel function and reduce LDL cholesterol without affecting HDL (good) cholesterol when eaten in moderation.
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Fatty Fish (Salmon, Mackerel)
High in omega-3 fatty acids, fatty fish help reduce triglycerides, lower blood pressure, and prevent irregular heart rhythms, all contributing to healthier cholesterol levels.
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Fruits (Apples, Berries, Grapes)
These fruits are high in pectin, a type of soluble fibre that lowers LDL cholesterol and fights inflammation due to their strong antioxidant properties.
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Vegetable Oils (Olive, Sunflower)
Replacing butter or ghee with vegetable oils provides heart-healthy monounsaturated fats that help lower bad cholesterol and raise good cholesterol levels when used sensibly.
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Soy Products (Tofu, Soy Milk)
Soy proteins lower LDL cholesterol by reducing cholesterol absorption and synthesis in the liver, making soy-based foods ideal alternatives to red or processed meats.
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Dark Chocolate (In Moderation)
Dark chocolate contains flavonoids and antioxidants that improve heart health by boosting HDL cholesterol and lowering LDL, but it must be consumed in moderation and low sugar.
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