Smart Eating for a Stronger Heart: Foods That Lower Bad Cholesterol (LDL)

High levels of LDL or “bad” cholesterol can lead to plaque buildup in arteries, raising the risk of heart disease & stroke.

Making small dietary changes can significantly improve heart health.

Oats and Whole Grains

Oats are rich in soluble fibre called beta-glucan, which reduces LDL absorption. Whole grains like brown rice and barley also support cholesterol control and digestion

Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds contain healthy fats and plant sterols that help lower bad cholesterol while boosting good HDL levels.

Fatty Fish

Salmon, sardines, and mackerel are loaded with omega-3 fatty acids, which reduce triglycerides and inflammation, protecting arteries from damage.

Fruits and Vegetables

Apples, citrus fruits, and berries are high in pectin, a soluble fibre that removes excess cholesterol. Leafy greens like spinach and kale further protect against LDL buildup.

Olive Oil

Extra virgin olive oil is rich in monounsaturated fats that lower LDL cholesterol without reducing healthy HDL levels. Use it for cooking or as a salad dressing for heart-friendly meals.

Avocado

Packed with potassium, fibre, and heart-healthy fats, avocado helps reduce LDL while supporting good cholesterol. Add slices to salads, sandwiches, or smoothies for a nutritious boost.

Legumes and Beans

Lentils, chickpeas, and black beans offer fibre and protein that help reduce cholesterol naturally while keeping you full longer.

Combine these foods with regular exercise & reduced intake of fried & processed items to maintain a healthy heart.