B E A U T Y E P I C
Oatmeal contains soluble fiber that reduces LDL cholesterol absorption. Research indicates 5-10 grams of soluble fiber daily can decrease LDL cholesterol. One serving of oatmeal provides 3-4 grams of fiber
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Rich in monounsaturated fats, avocados increase HDL (good) cholesterol while lowering LDL (bad) cholesterol. Studies show regular avocado consumption can improve lipid profiles in overweight and obese individuals
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Almonds, walnuts, and pistachios contain healthy fats that reduce LDL cholesterol. A meta-analysis found that consuming 67g of nuts daily led to a 7.4% reduction in LDL cholesterol
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High in omega-3 fatty acids, fatty fish reduce triglycerides and improve heart health. The American Heart Association recommends eating two servings of fish weekly to lower cardiovascular risk
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Blueberries, raspberries, and strawberries are rich in antioxidants and fiber. Studies show regular berry consumption can reduce LDL cholesterol and improve overall heart health
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Monounsaturated fats in olive oil lower LDL cholesterol. A study in the New England Journal of Medicine found that a Mediterranean diet with extra-virgin olive oil reduced cardiovascular events
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Lentils, chickpeas, and beans are high in soluble fiber. Research shows that consuming 130g of pulses daily can lower LDL cholesterol by 5%
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Flavonoids in dark chocolate (70%+ cacao) may reduce LDL cholesterol. A meta-analysis found that cocoa consumption was associated with a significant decrease in LDL cholesterol
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These vegetables are high in soluble fiber. Studies indicate that a diet rich in soluble fiber can lower LDL cholesterol by 5-10%
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Brown rice, quinoa, and barley are high in fiber, preventing cholesterol absorption. Research shows that whole grain intake is inversely associated with LDL cholesterol level
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