10 Powerful foods for lowering bad cholesterol

Apr 18, 2024

By: BI India Bureau

Oats

​Oats are rich in soluble fiber, which can help reduce LDL cholesterol levels. Enjoy oatmeal for breakfast or use oats in smoothies and baked goods.

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Nuts

Nuts, such as almonds, walnuts, and pistachios, are high in unsaturated fats, fiber, and plant sterols, which can lower LDL cholesterol when eaten as part of a healthy diet.

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Fatty Fish

Omega-3 fatty acids found in fatty fish like salmon, mackerel, and sardines can help lower LDL cholesterol levels. Aim to eat fatty fish at least twice a week.

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Olive Oil

Olive oil is rich in monounsaturated fats, which can help reduce LDL cholesterol levels. Use extra virgin olive oil for cooking and in salad dressings.

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Avocados

Avocados are high in monounsaturated fats and fiber, which can help lower LDL cholesterol. Enjoy avocados sliced on toast, in salads, or blended into smoothies.

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Beans and Legumes

Beans and legumes are high in soluble fiber, which can help lower LDL cholesterol levels. Include beans and legumes like black beans, chickpeas, and lentils in soups, salads, and casseroles.

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Fruits and Berries

Fruits like apples, grapes, strawberries, and citrus fruits are rich in soluble fiber and antioxidants, which can help lower LDL cholesterol levels. Enjoy them as snacks or add them to yogurt and salads.

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Vegetables

Vegetables like broccoli, Brussels sprouts, carrots, and kale are high in soluble fiber and plant sterols, which can help lower LDL cholesterol levels. Include a variety of vegetables in your meals and snacks.

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Whole Grains

Whole grains like brown rice, quinoa, and barley are high in soluble fiber, which can help lower LDL cholesterol levels. Choose whole-grain options instead of refined grains.

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Green Tea

Green tea contains antioxidants called catechins, which may help lower LDL cholesterol levels. Enjoy green tea as a beverage or use it to flavour dishes like rice or soup.

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