Foods That Naturally Lower Your Bad Cholesterol

41. Arugula: The Peppery Green with Heart-Protective Compounds

Arugula may look like just another leafy green, but this peppery powerhouse is brimming with compounds that benefit cardiovascular health. As a member of the cruciferous vegetable family (alongside kale and broccoli), arugula contains glucosinolates—plant compounds that help detoxify the liver and regulate cholesterol by enhancing bile production and supporting fat metabolism. A well-functioning liver plays a central role in managing cholesterol, and foods like arugula give it the support it needs to keep lipid levels in check. Arugula is also rich in vitamin K, which helps prevent arterial calcification, and nitrates—natural compounds that convert into nitric oxide in the body.

42. Freekeh: The Ancient Grain That Balances Lipids

Freekeh, a roasted green wheat harvested while still young, is a nutritional powerhouse that’s been a staple in Middle Eastern diets for centuries—and it’s finally gaining recognition as a heart-smart supergrain. With its signature smoky flavor and satisfying chew, freekeh brings more than just culinary flair to the table. It’s especially high in dietary fiber—both soluble and insoluble—which plays a critical role in managing cholesterol levels. The soluble fiber forms a gel-like substance in the digestive tract that binds to bile acids, which are made from cholesterol, and helps eliminate them from the body.