Cholesterol Clarity: 'Forbidden' Foods You Can Enjoy

27. Barley: The Grains' Unsung Hero

Barley is a lesser-known whole grain that deserves a spot in your heart-healthy diet. Like oats, barley is rich in beta-glucan, making it a powerful tool for lowering cholesterol. Its chewy texture and nutty flavor make it a fantastic, fiber-rich substitute for white rice or couscous. A study in the American Journal of Clinical Nutrition found that consuming barley regularly could significantly reduce LDL cholesterol. Whether you add it to soups, stews, or use it as a base for a grain bowl, barley is an unsung hero that actively works to improve your lipid profile.

28. Hummus: The Cholesterol-Crushing Dip

Hummus, a dip made from chickpeas, tahini, and olive oil, is a powerful food that combines several cholesterol-lowering ingredients into one delicious package. Chickpeas are a great source of soluble fiber, which helps flush cholesterol from the body. Tahini, made from sesame seeds, provides healthy fats and plant sterols that also help lower cholesterol. Finally, the extra virgin olive oil used in a traditional recipe is packed with heart-healthy monounsaturated fats. For a satisfying snack that crushes cholesterol, swap out fatty dips and spreads for a serving of hummus with a side of fresh vegetables.