Cholesterol Clarity: 'Forbidden' Foods You Can Enjoy

17. Tempeh: Fermented and Surprisingly Filling

Tempeh, a fermented soybean product, was once criticized alongside other soy foods due to concerns about phytoestrogens. However, research has revealed that fermented soy products like tempeh may actually help reduce LDL cholesterol and improve lipid profiles. It’s high in plant-based protein, probiotics, and fiber—all of which support cardiovascular and gut health. Tempeh is also less processed than other meat substitutes, making it a wholesome option for those seeking to reduce saturated fat without sacrificing nutrition. Whether pan-fried, baked, or tossed into salads, tempeh is a cholesterol-friendly food that deserves a spot in your rotation.

18. Potatoes (With Skin): Misjudged and Misunderstood

Potatoes often get a bad rap, but the problem isn't the spud—it’s how it’s prepared. A plain baked potato, especially with the skin on, is rich in potassium, fiber, and resistant starch, all of which play roles in regulating blood pressure and improving cholesterol metabolism. Potassium helps balance sodium levels and support healthy blood vessels, while fiber reduces LDL cholesterol. Avoid the deep fryer and heavy cream-based toppings, and opt for roasted or baked potatoes seasoned with heart-healthy olive oil and herbs. When prepared wisely, potatoes can be a surprisingly supportive food for cardiovascular wellness.