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

29. Eggplant: The Saponin Scavenger

Eggplant, with its unique texture and mild flavor, is a powerful food for lowering cholesterol due to its high content of soluble fiber and saponins. Saponins are natural compounds that have been shown to bind with bile acids, which are made from cholesterol, in the digestive system. This binding action prevents the reabsorption of cholesterol and encourages its excretion from the body. . This makes eggplant an excellent “scavenger” for excess cholesterol. Whether you grill it, roast it, or incorporate it into a delicious ratatouille, eggplant is a versatile way to add a potent cholesterol-lowering food to your diet.

30. Barley: The Beta-Glucan Overachiever

While your list mentions whole grains, barley deserves its own specific entry for its impressive soluble fiber content. This ancient grain is a standout because of its exceptionally high concentration of beta-glucan, even more so than oats. When beta-glucan enters your digestive system, it forms a viscous gel that traps cholesterol-rich bile acids and carries them out of the body. Including barley in your diet can be as simple as swapping brown rice for barley in a pilaf, adding it to a hearty soup, or making a warm breakfast bowl. This simple switch can provide a major boost to your cholesterol-lowering efforts.