Nuts: Almonds and other nuts are particularly rich in L-arginine, an amino acid that helps your body make nitric oxide. This, in turn, helps regulate blood pressure What’s more, nuts provide phytosterols. These plant compounds are structurally similar to cholesterol and help lower cholesterol by blocking its absorption in your intestines.
Avocados: Avocados provide monounsaturated fatty acids and fiber, according to a study avocados are very helpful for lowering cholesterol and protecting you from different heart diseases. Dark Chocolate and Cocoa It may seem too good to be true, but research verifies the claims that dark chocolate and cocoa can lower “bad” cholesterol. In one study, healthy adults drank a cocoa beverage twice a day for a month. Cocoa and Dark chocolate also seem to protect the “bad” LDL cholesterol in your blood from oxidation, which is a key cause of heart disease.
Soya Beans: Soybeans are a type of legume that may be beneficial for heart health. A study shows that soya food plays an essential role in lowering your cholesterol. The effect seems strongest in people with high cholesterol.
Oats and barley: Eating whole grains food items reduces your risk of heart disease. Oats and barley are extra special because they are high in a type of soluble fiber called 'beta glucan'. Beta-glucan helps to lower 'bad' LDL cholesterol in your blood2,3.
Vegetables and fruit: Eating a variety of colorful vegetables and fruit every day can help protect you against heart disease, stroke and some cancers4,5. Many vegetables and fruit are high in soluble fiber which helps to reduce the absorption of cholesterol and lower 'bad' LDL cholesterol in your blood.
Legumes and beans: Legumes like chickpeas and lentils are a great source of soluble fiber and plant-based protein. Eating legumes and beans instead of meat (animal protein) can help to lower your 'bad' LDL cholesterol.
Include these food items in your diet Lower your cholesterol and reduces the chances of heart-related problems.
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