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- 1. Strawberry
- Strawberries contain pectin, a soluble fiber that can lower bad cholesterol. According to a study, eating strawberries has been shown to be beneficial for heart health.
- 2. Apple
- A medium-sized apple contains about 4 grams of soluble fiber that lowers bad cholesterol, which accounts for 17% of the daily recommended intake.
- 3. Avocado
- Like olive oil, avocados are rich in unsaturated fats that lower cholesterol. The monounsaturated fats found in the creamy green fruit reduce bad cholesterol and increase good cholesterol.
- 4. Nuts
- Analysis of 25 studies on nut consumption in 2010 showed that sprinkling a handful on salad reduces bad cholesterol and triglyceride levels.
- 5. Oats and barley
- Both are rich in fiber. Soluble fiber reduces the amount of cholesterol absorbed in the intestines, thereby lowering overall cholesterol and bad cholesterol levels.
- 6. Bean
- Various types of beans are rich in soluble fiber, which makes you feel full and lowers cholesterol levels. A 2008 study found that eating half a cup of beans daily for 24 weeks reduced cholesterol by 8%. Aim to consume about one and a half to two cups per week.
- 7. Fish
- Eating fish allows you to consume less meat with saturated fats that increase bad cholesterol, and secondly, omega-3 fatty acids-rich fish such as salmon and tuna help lower triglycerides.
- Medication treatment is important, but eating habits are also very important. Be sure to take good care of your diet and try to lower your bad cholesterol.
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