Oatmeal
Oatmeal is a whole grain that is rich in soluble fibre. Soluble fibre helps to lower cholesterol by binding to cholesterol in the digestive tract and preventing it from being absorbed into the bloodstream.
Avocados
Avocados are a good source of monounsaturated fats, which can help to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Avocados are also a good source of potassium, which can help to lower blood pressure.
Nuts
Nuts are a good source of healthy fats, protein, and fibre. Nuts can help to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Nuts are also a good source of vitamin E and magnesium, which can help to protect against heart disease.
Fatty fish
Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty acids. Omega-3 fatty acids can help to lower triglycerides, a type of fat in the blood that can increase the risk of heart disease.
Leafy green vegetables
Leafy green vegetables, such as spinach, kale, and collard greens, are a good source of soluble fibre and other nutrients that can help to lower cholesterol. Leafy green vegetables are also a good source of carotenoids, which can help to protect against heart disease.
Legumes
Legumes, such as beans, lentils, and peas, are a good source of soluble fibre and other nutrients that can help to lower cholesterol. Legumes are also a good source of protein, which can help to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.
Berries
Berries are a good source of antioxidants, which can help to protect against heart disease. Berries are also a good source of soluble fibre, which can help to lower cholesterol.
Dark chocolate
Dark chocolate is a good source of flavonoids, which can help to lower blood pressure and improve blood vessel function. Dark chocolate is also a good source of antioxidants, which can help to protect against heart disease.
Green tea
Green tea is a good source of catechins, which are antioxidants that can help to lower cholesterol and protect against heart disease. Green tea is also a good source of caffeine, which can help to improve alertness and energy levels.