Cholesterol Clarity: 'Forbidden' Foods You Can Enjoy

19. Sardines: The Unassuming Tiny Titan

Sardines are a true superfood, yet they are often overlooked in favor of larger, flashier fish. These tiny swimmers are one of the best sources of omega-3 fatty acids, specifically EPA and DHA, which are crucial for reducing inflammation and supporting cardiovascular health. Unlike larger fish, sardines are low on the food chain, meaning they have minimal mercury and other contaminants. They also provide a powerful punch of calcium and vitamin D, both essential for bone health. Enjoy them canned in olive oil on toast, mashed into a spread, or tossed into a salad for a convenient, nutrient-dense boost that directly supports your heart.

20. Quinoa: A Protein-Packed Seed

Quinoa is often mistaken for a grain, but it is actually a seed with an impressive nutritional profile. It’s a complete protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. Quinoa is also high in fiber, which helps lower LDL (bad) cholesterol and promotes digestive health. Additionally, it contains a variety of antioxidants, including quercetin and kaempferol, which have been shown to reduce inflammation and protect the heart. This versatile food can be a base for salads, a substitute for rice, or a hearty addition to soups.