Best Plant-Based Foods for a Heart-Healthy Cholesterol Diet

21. Lentils: The Pulse for Your Arteries

Lentils, a type of legume, are an unassuming hero for heart health. They are packed with soluble fiber, which forms a gel-like substance in your digestive system. This gel traps cholesterol and carries it out of your body before it can be absorbed. Beyond their fiber content, lentils are a fantastic source of plant-based protein and magnesium, which helps relax blood vessels and improve blood flow. They are incredibly versatile, forming the base of hearty soups, stews, and salads. Making lentils a regular part of your diet is a simple, affordable, and effective way to safeguard your heart.

22. Chia Seeds: Tiny Seeds, Huge Impact

Chia seeds are a tiny but mighty ally in the fight against high cholesterol. They are one of the richest plant-based sources of Omega-3 fatty acids, specifically ALA (alpha-linolenic acid), which is known for its anti-inflammatory properties and its ability to lower triglycerides. When mixed with liquid, chia seeds swell and form a gel that's rich in soluble fiber, helping to bind to cholesterol in the gut. Just a tablespoon or two a day can make a big difference. Add them to smoothies, oatmeal, or a healthy pudding to effortlessly boost your fiber and Omega-3 intake.