2.Fatty fish like Salmon, Tuna, Halibut are rich in Omega-3 fatty acids that has many heart protective properties and also helps improve your blood cholesterol profile.. Just be sure to bake or grill the fish, not fry it.
4. Soluble fiber found in oats and oat bran, barley, brown rice, helps lower Cholesterol. Soluble fiber binds to bile acids and cholesterol an helps their excretion. Beans, apples, carrots also contain soluble fiber.
4. Apples, Pears, Oranges and Grapefruit contain soluble fiber, which helps lower cholesterol. Include other soluble fiber rich foods such as psyllium, barley, apples, pears, kidney beans..
5. Nuts contain plant sterols and monounsaturated and polyunsaturated fats, which lower the LDL (bad) cholesterol. Nuts (Almonds, Walnuts, Pistachio, Pecans) are rich in heart healthy - fiber, Vitamin E and Selenium
6. Serving as antioxidants, fruits like Blueberries, Cranberries and Grapes, protect LDL (bad) Cholesterol from being damaged. Only damaged Cholesterol forms sticky plaques that may lead to development of Atherosclerosis and increase risk of heart disease.
7. Walnuts contain monounsaturated fats that helps reduce total cholesterol and LDL (bad) cholesterol levels. Omega-3 fats and antioxidants in Walnuts work to reverse the arterial damage caused by saturated fats.
8. Garlic consumption regularly reduces LDL (bad) cholesterol and raises HDL (good) level as it contains active substance called Allicin.
9. Raw carrots are rich in a fiber called PECTIN that helps lower cholesterol. Other fruits that contain pectin, including apples, citrus fruits, strawberries, raspberries, black berries...
A few others include: Apples, Green leafy vegetables e.t.c
