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

61. Leeks: The Sulfur-Rich Vascular Relaxer

Leeks, the mild-flavored cousins of onions, are excellent for heart health, not just for their fiber, but for their unique sulfur compounds and high concentration of kaempferol, a powerful flavonoid. Kaempferol acts as an antioxidant that protects the delicate lining of your blood vessels (the endothelium) from inflammatory damage. Furthermore, leeks are an excellent source of potassium, which is vital for balancing the effects of sodium and regulating blood pressure. By promoting vascular relaxation and maintaining fluid balance, leeks help reduce the burden on your heart, supporting healthy circulation, which is essential for preventing the arterial stiffness and damage that lead to cholesterol plaque buildup. Use them as a base for soups or sautés to unlock their rich flavor and health benefits.

62. Plantain (Green): The Resistant Starch Transformer

Plantain, often mistaken for a banana, is a savory starch that offers profound, yet often-overlooked, benefits for cholesterol when consumed green and cooked. Its power lies in its incredibly high content of resistant starch. This starch is indigestible in the small intestine, acting like soluble fiber by binding to bile acids (which contain cholesterol) and removing them from the body. Once in the large intestine, it ferments, producing beneficial short-chain fatty acids that help regulate cholesterol synthesis in the liver.