Want to lower your cholesterol without feeling deprived?
Forget strict bans – here are some foods you can add to your diet instead. Delicious, easy and good for your heart health.
Oats
Oats are loaded with beta-glucan, a type of soluble fibre that actively lowers both total cholesterol and LDL cholesterol.
Use oats in porridge, smoothies or homemade bakes.
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Avocado
Avocado is rich in fibre and monounsaturated fat, which helps lower bad LDL cholesterol while boosting good HDL cholesterol.
Enjoy it on toast, in salads or even as a healthy topping.
Salmon
Salmon is an excellent source of omega-3 fatty acids, which reduce cholesterol and inflammation in the body.
Eat salmon two to three times a week – fresh, frozen or canned all work.
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Walnuts
Walnuts are packed with plant-based omega-3 fats and fibre, both great for cholesterol levels. Add them to salads, baking or enjoy as a snack.
Black beans
Black beans are full of soluble fibre that helps reduce cholesterol absorption in the bloodstream.
Make a quick bean salad with cucumber, tomato and lime for a refreshing dish.
Tofu
Tofu offers polyunsaturated fats and fibre, which can help lower LDL cholesterol by about 3 to 4 percent per 25 grams of protein. Try it in stir-fries or baked dishes.
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Extra virgin olive oil
Extra virgin olive oil is rich in monounsaturated fats that lower LDL and raise HDL. Use it raw in dressings or for cooking.
Barley
Barley is similar to oats because it’s high in soluble fibre that helps lower cholesterol levels. Use barley in hearty soups or fresh summer salads.
Almonds
A handful of almonds a day can help reduce LDL cholesterol.
They contain monounsaturated fat, fibre and magnesium, which protects blood vessels from damage.
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Peanut butter
Peanut butter isn’t just tasty – it’s also a great source of monounsaturated fat and fibre. Add a spoonful to smoothies, spread it on bread or make a creamy dressing.
Chia seeds
Chia seeds are small but powerful, packed with soluble fibre and omega-3 fats that help lower LDL cholesterol. Use them in overnight oats, smoothies or homemade jam.
Green peas
Green peas are a budget-friendly source of soluble fibre. Add them to stir-fries, frittatas or mash them into avocado for a spread on toast.
Potatoes
Potatoes with their skin on are a good source of fibre and potassium, which can help lower blood pressure and protect your arteries.
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Sardines
Sardines are loaded with omega-3 fats that lower LDL cholesterol and inflammation. Serve them on toasted bread with lemon, olive oil and chilli for a quick snack.
Chickpeas
Chickpeas are packed with soluble fibre that helps lower LDL cholesterol. Use them in salads, burger patties or roast them for a crispy snack.
This article is based on information from Thelifestyledietitian.com.au.