Foods That Naturally Lower Your Bad Cholesterol

37. Teff: The Tiny Grain with Big Cardiovascular Benefits

Teff may be one of the smallest grains in the world, but its benefits for heart health are massive. This ancient Ethiopian staple is loaded with soluble fiber and resistant starch, two key components that help lower LDL (“bad”) cholesterol levels. The soluble fiber in teff binds to bile acids in your digestive tract, assisting the body in eliminating excess cholesterol before it can enter the bloodstream. Meanwhile, its resistant starch acts like a prebiotic, fueling beneficial gut bacteria that play a role in cholesterol metabolism and inflammation control.

38. Cacao Nibs: Raw Chocolate That Loves Your Arteries

Cacao nibs are the minimally processed, crunchy fragments of raw cacao beans—and unlike processed chocolate, they offer powerful cardiovascular benefits without the added sugar. Rich in flavonoids, particularly epicatechin, cacao nibs have been shown to improve blood vessel elasticity, enhance nitric oxide production (which helps dilate blood vessels), and reduce both systolic and diastolic blood pressure. These plant compounds also combat LDL oxidation—a key step in the formation of arterial plaque—making cacao nibs a potent protector against atherosclerosis and heart disease.