Avocados
Oh, avocado – this seems to be a fan favorite! Avocados are full of healthy fats that raise your HDL (the “good” cholesterol) and lower LDL (the “not-so-good” kind). Plus, they pack in fiber and antioxidants to calm inflammation.
How to enjoy: Add slices to toast, toss them in a smoothie (yep, you heard that right!), or pile them on a salad.
Walnuts and Almonds
These nuts are little heart heroes. They’re loaded with healthy fats, fiber, and plant sterols that block cholesterol from being absorbed. And walnuts? They’re packed with omega-3s to keep inflammation down and your heart happy.
How to enjoy: Snack on a handful or sprinkle them over yogurt or your favorite salad. Keep some in your bag for an easy on-the-go snack—trust me, it’s a lifesaver on busy days!
Chia Seeds and Flaxseeds
These tiny seeds may be small, but they’re mighty! They’re loaded with soluble fiber that binds to cholesterol in your gut, helping your body flush it out before it gets absorbed. Flaxseeds also contain lignans—compounds that help lower LDL cholesterol—and both seeds are great sources of anti-inflammatory omega-3s.
How to enjoy: Add them to smoothies, sprinkle them over oatmeal, or stir them into yogurt. Pro tip: Grind flaxseeds to get the most out of their nutrients!
Extra Virgin Olive Oil
This liquid gold is a key part of the Mediterranean diet for a reason! Olive oil is full of polyphenols (powerful antioxidants) and monounsaturated fats that improve your cholesterol balance by raising HDL and lowering LDL. Plus, it has anti-inflammatory properties that keep everything flowing smoothly.
How to enjoy: Drizzle it over salads, roasted veggies, or use it to cook at low to medium heat.
Leafy Greens (Kale, Spinach, Arugula)
These greens aren’t just for salads—they’re loaded with fiber and antioxidants to reduce inflammation. They also bind to bile acids, forcing your body to use up more cholesterol to make new bile, which naturally lowers LDL levels.
How to enjoy: Toss them into smoothies, soups, or sautés, or enjoy a fresh salad with your favorite greens.
Incorporating these foods into your daily routine will not only help lower cholesterol but also support your liver, reduce inflammation, and improve overall heart health. Just start with one or two—you don’t need to do it all at once. Small steps make a big impact, and you’ve got this!