maintaining healthy cholesterol levels is key to a strong heart. If your cholesterol is a little higher than normal, don’t worry, it’s important to know that you can make many changes to your diet to control it. Below you will find the 7 most effective foods that can help you lower cholesterol and boost your heart health.

1. Oats

Oats are known for their ability to lower cholesterol due to their high content of soluble fiber, especially beta-glucan. These fibers reduce the absorption of cholesterol by the body.

How to integrate it:

Start your day with oatmeal with fresh fruit and nuts.
Add oats to smoothies for extra fiber.
Use oat flour to replace regular flour in baking recipes.

2. Fatty fish

Fatty fish such as salmon, sardines and mackerel are rich in omega-3 fatty acids. These fats can lower triglycerides and help raise “good” HDL cholesterol.

How to integrate them:

Bake salmon with herbs and lemon.
Add sardines to salads or toast.

3. Nuts

Almonds, walnuts and peanuts contain monounsaturated fats, which help lower LDL cholesterol. They are also rich in fiber and antioxidants.

How to integrate them:

Eat a small amount of nuts as a snack.
Sprinkle chopped nuts on salads or yogurt.

4. Olive oil

Olive oil, especially extra virgin olive oil, is known for its ability to lower LDL cholesterol while maintaining or increasing HDL cholesterol. It also contains antioxidants that protect the heart.

How to use it:

Use it as a base for salad dressing.
Pour over roasted vegetables or whole grain pasta.
Use it in cooking and baking instead of butter.

5. Legumes

Lentils, chickpeas and other legumes are rich in soluble fiber that lowers LDL cholesterol. They also contain protein and are low in saturated fat.

How to integrate them:

Add legumes to soups and salads.
Make hummus with chickpeas and olive oil.
Replace meat with legumes in dishes like chili and burgers.

6. Avocado

Avocado is full of monounsaturated fat and fiber that lowers LDL cholesterol. It also contains beta-sitosterol, which reduces cholesterol absorption.

How to use it:

Spread mashed avocado on whole wheat toast.
Add avocado slices to salads and sandwiches.
Blend it into smoothies for a creamy texture.

7. Soy foods

Soy foods, such as tofu and soy milk, are high in protein and low in saturated fat. Soy protein has been shown to lower LDL cholesterol.

How to integrate them:

Add tofu or tempeh to salads and fries.
Snack on boiled edamame.
Use soy milk instead of dairy in your morning coffee.

Good nutrition is an important step in maintaining cardiovascular health, but it’s not the only thing you need to pay attention to. Physical activity, weight management, smoking cessation and moderate alcohol consumption are also important factors affecting cholesterol levels. By combining these strategies with a healthy diet, you can keep your heart healthy and strong.