Oatmeal includes soluble fibre, which lowers LDL cholesterol. Soluble fibre reduces blood cholesterol levels. 5-10 grammes of soluble fibre a day lowers LDL cholesterol.


Fatty fish contains omega-3 fatty acids, which helps reduce blood triglycerides, blood pressure, and blood clot risk.


Almonds and other nuts lower cholesterol. Walnuts reduce heart problems in heart attack survivors. A handful of almonds in a salad or as a snack is plenty.


Avocados include monounsaturated fatty acids and minerals (MUFAs). Adding one avocado a day to a heart-healthy diet may help overweight or obese adults lower LDL cholesterol.


Olive oil is 75 percent monounsaturated by volume. Monounsaturated fats replace saturated fat to lessen "bad" LDL cholesterol.

Olive oil

Whey protein may be responsible for several of dairy's health benefits. Whey protein reduces LDL, total, and blood pressure.

Whey protein

Apples have 4-7g of fibre. It includes antioxidant polyphenols that limit LDL oxidation. LDL oxidation causes arterial plaque. LDL hardens blood vessels. Plaque buildup.


Cholesterol-lowering dark chocolate. Dark chocolate flavonoids inhibit LDL oxidation, which contributes to fatty plaque on blood vessel walls, lowering LDL cholesterol.

Dark chocolate

Fenugreek reduces LDL cholesterol. Seeds have saponins. Saponins inhibit cholesterol absorption and synthesis.

Fenugreek seeds

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