Oats are rich in soluble fiber, especially beta-glucan, which binds to cholesterol in the digestive system and helps remove it from the body. A bowl of oatmeal daily can reduce LDL ("bad") cholesterol.
Avocados are high in monounsaturated fats and fiber, both of which help lower LDL cholesterol and raise HDL ("good") cholesterol. They're heart-healthy and incredibly versatile in meals.
Fatty fish are loaded with omega-3 fatty acids, which reduce triglycerides, decrease inflammation, and help lower overall cholesterol levels. Eating them twice a week is highly recommended.
Nuts are a great source of unsaturated fats, fiber, and plant sterols, which help block cholesterol absorption. Regular consumption can improve blood lipid profiles without adding bad fats.
Extra virgin olive oil is full of antioxidants and monounsaturated fats, which can lower LDL cholesterol while maintaining HDL cholesterol levels. Use it in place of butter or margarine.
Legumes are packed with soluble fiber and plant protein, which help reduce cholesterol absorption in the gut. They’re an excellent meat substitute in many dishes.
Dark chocolate (with 70%+ cocoa) contains flavonoids, which have antioxidant and cholesterol-lowering effects. When eaten in small amounts, it may help improve heart health.