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

51. Shiitake Mushrooms: The Liver's Cholesterol Regulator

Shiitake mushrooms, a staple in many East Asian cuisines, offer more than just a rich, savory flavor. They contain a unique compound called eritadenine that has been shown to directly inhibit the production of cholesterol in the liver. By acting on the very organ that creates cholesterol, shiitake mushrooms help your body naturally regulate blood lipid levels. They also contain beta-glucans, the same cholesterol-lowering soluble fiber found in oats. Incorporating these mushrooms into your diet through stir-fries, soups, or as a meat substitute is a delicious and effective way to support your heart.

52. Sesame Seeds: The Lignan-Packed Fighter

Tiny yet mighty, sesame seeds and their paste, tahini, are a unique cholesterol-lowering food. They are a rich source of lignans, a type of plant compound that has been shown to reduce both total and LDL cholesterol. Lignans work by inhibiting cholesterol absorption and increasing its excretion from the body. Additionally, sesame seeds are packed with heart-healthy monounsaturated and polyunsaturated fats. You can easily add them to your diet by sprinkling them on salads or vegetables, or by blending tahini into sauces and dressings. This simple addition is a delicious way to get a dose of powerful cholesterol-fighting compounds.