Daily foods to reduce bad cholesterol
Start your day right by enjoying oatmeal or Cheerios for breakfast. They're rich in soluble fiber, aiding in lowering cholesterol levels. Add fruit for extra benefits.
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Beans: packed with soluble fiber, keep you full longer aiding weight loss. With various types & prep methods, beans are incredibly versatile!
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Research suggests that incorporating almonds, walnuts, peanuts, and other nuts into your diet supports heart health. Just 2 ounces daily can lower LDL by about 5%, while providing additional heart-protective nutrients.
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Plant sterols & stanols hinder cholesterol absorption. Added to various foods & available as supplements. 2g/day lowers LDL by 10%.
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Soy-based foods were once hailed for cholesterol reduction. However, their impact is modest; 25g of soy protein daily (equivalent to 10oz tofu or 2.5 cups soy milk) may decrease LDL by 5-6%.
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Consuming fish regularly helps lower LDL by replacing LDL-raising saturated fats in meat and providing LDL-lowering omega-3s, which also reduce triglycerides and protect the heart by preventing abnormal heart rhythms.
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Get your soluble fiber from psyllium, not supplements. Two teaspoons daily of Metamucil or similar products give you about 4g of soluble fiber.
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