Legumes: In 2021, researchers looked at what happened to LDL levels when people ate beans or white rice. Researchers found that the group that ate one cup of beans every day had much lower LDL levels after 29 days than they did on day 1.
Avocados: There are a lot of polyunsaturated fats and fibre in avocados. These are two nutrients that help drop LDL cholesterol and raise HDL cholesterol. In 2015, 45 overweight people took part in a study that looked at how avocados affected LDL cholesterol.
Nuts:The people who wrote a 2023 reviewNuts were found to help lower LDL cholesterol, triglycerides, and overall cholesterol by a reliable source. A 2016 review of studies found that eating a serving of nuts every day is tied to a 30% lower chance of heart disease.
Fatty fish: Long-chain omega-3 fatty acids can be found in large amounts in fatty fish like salmon and mackerel. shows that these might raise HDL cholesterol and lower LDL cholesterol, which might lower your risk of getting some diseases.
Whole grains: Heart disease risk goes down when you eat whole foods, according to a lot of studies. One example is a 2016 review of 45 studies that found that people who ate three meals of whole grains every day had a 19% lower risk of heart disease.
Fruits and berries: Fruit is a great part of a heart-healthy diet for many reasons. Stool fiber is found in a lot of different kinds of veggies. By telling your body to get rid of cholesterol and stopping your liver from making this product, this lowers your cholesterol levels.
Dark chocolate and cocoa: Research shows that dark chocolate and cocoa may lower LDL cholesterol. This may sound too good to be true. Adults took part in a study in 2015 and drank a cocoa drink twice a day for one month.
Garlic: Allicin is one of the strong plant chemicals found in garlic. A 2018 review of studiesAccording to a reliable source, garlic may help drop both LDL and overall cholesterol. Also, it's important to remember that you'll need a lot of garlic to do this.
Soy foods: Soybeans are a type of vegetable that might be good for your heart. But there isn't a lot of agreement on how they affect cholesterol. One study from 2021 says that soybean oil might help lower LDL levels.