For people with creeping cholesterol levels, a healthier diet can go a long way. 'Bad' cholesterol, or LDL, can build up in blood vessels, raising the risk of heart disease and stroke.
Switching to foods that provide polyunsaturated fats, which directly lower LDL, and others that contain plant sterols and stanols, which block the absorption of cholesterol, can lower your numbers. Foods with soluble fiber, which binds to cholesterol and eliminates it from the body, are also effective.
Here are five dietitian-recommended foods:
Avocados: Full of monounsaturated fats, fiber, and plant sterols.
Legumes: Beans, lentils, chickpeas, and peas are rich in soluble fiber and promote satiety.
Almonds: Healthy unsaturated fats, fiber, and vitamin E help lower LDL. A study found almond snacks lowered cholesterol more than calorie-matched crackers.
Oats: Oat-based products contain beta-glucan, a soluble fiber that removes cholesterol-containing bile acids. Aim for 5 to 10 grams of fiber daily.
Dark Chocolate: A small square of extra dark chocolate, with high cocoa concentration, can help lower LDL and aid heart health, when consumed in moderation.