It is recommended to focus on plant-based foods such as vegetables, fruits, legumes, whole grains, nuts, and seeds, as they are rich in fiber and fats. There is strong evidence that a heart-healthy diet can improve cholesterol levels and overall heart health. Eating healthy foods can improve cholesterol levels and heart health. Here are 7 foods that help lower cholesterol: Oats and barley. Whole grains like oats and barley are rich in soluble fiber (beta-glucan), which helps lower bad cholesterol (LDL). Vegetables and fruits. Consuming a variety of them daily helps reduce the risk of heart disease, and they are also rich in fiber, which reduces cholesterol absorption. Healthy fats. Such as monounsaturated and polyunsaturated fats found in: avocado, fatty fish (salmon, sardines, mackerel), nuts and seeds, olive oil. These fats raise good cholesterol (HDL) and lower bad cholesterol. Legumes. Such as lentils, chickpeas, and beans, are an excellent source of fiber and plant-based protein, and help lower bad cholesterol when used as a meat substitute. Nuts. They contain healthy fats and fiber, and may help lower LDL and triglycerides when consumed regularly and in moderation. Soy products. Such as tofu and soy milk, and may help slightly lower bad cholesterol when included in a balanced diet. Plant sterols. Found in small amounts in plants and some fortified products, they help reduce cholesterol absorption in the gut, which helps lower its levels in the blood.
