Foods That Naturally Lower Your Bad Cholesterol

7. Fatty Fish for Omega-3s

Fatty fish such as salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are known for their heart-protective properties. Omega-3s help to lower triglycerides, reduce blood pressure, and decrease the risk of heart disease. They also have a modest effect on raising HDL cholesterol and lowering LDL cholesterol. Aim to include fatty fish in your diet at least twice a week to reap these benefits. Grilling, baking, or poaching are healthy cooking methods that preserve the nutritional value of the fish without adding unnecessary fats.

8. Whole Grains for a Healthier Heart

Whole grains such as brown rice, quinoa, and whole wheat are rich in fiber, particularly soluble fiber, which helps to lower LDL cholesterol. Unlike refined grains, whole grains retain their nutrient-rich bran and germ, providing essential vitamins, minerals, and antioxidants. Replacing refined grains with whole grains can improve cholesterol levels and reduce the risk of heart disease. Incorporate whole grains into your diet by choosing whole-grain bread, pasta, and cereals, and experimenting with different grains in your cooking to add variety and flavor.