Foods That Naturally Lower Your Bad Cholesterol

21. Kimchi: A Fermented Gut-Heart Booster

Kimchi, the spicy, fermented cabbage dish from Korea, is not just great for gut health—it’s also a cholesterol-lowering powerhouse. Fermented foods like kimchi contain probiotics, beneficial bacteria that help regulate cholesterol metabolism and reduce inflammation. A healthy gut microbiome is linked to better digestion, improved fat metabolism, and lower cholesterol levels. Kimchi is also rich in fiber and plant compounds that help reduce LDL cholesterol while promoting healthy digestion. The fermentation process enhances the bioavailability of its nutrients, meaning your body can absorb more of its heart-healthy benefits. One study found that people who ate kimchi daily saw significant reductions in total cholesterol and LDL cholesterol levels. To incorporate more kimchi into your diet, try adding it to rice bowls, scrambled eggs, wraps, or soups. You can also enjoy it as a tangy side dish to boost your meal with probiotics and cholesterol-lowering nutrients.

22. Hemp Seeds: A Nutritional Powerhouse for Heart Health

Hemp seeds might be small, but they pack a huge punch when it comes to heart health and cholesterol control. These tiny seeds are loaded with omega-3 and omega-6 fatty acids, which help reduce inflammation, lower LDL cholesterol, and improve overall artery function. The balance of these essential fatty acids promotes better blood flow, reduces plaque buildup, and supports heart muscle function. But the benefits of hemp seeds don’t stop there. They’re also an excellent plant-based source of protein, containing all nine essential amino acids, making them a fantastic choice for vegetarians and vegans looking to support heart health. Additionally, hemp seeds are rich in fiber, which helps to bind cholesterol in the gut and remove it from the body before it can be absorbed into the bloodstream.