Daily foods to reduce bad cholesterol

Oats

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

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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Nuts

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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Foods fortified with sterols and stanols

Plant sterols & stanols hinder cholesterol absorption. Added to various foods & available as supplements. 2g/day lowers LDL by 10%.

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Soy

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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Fatty fish

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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Fiber supplements

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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