Reducing saturated fat is the single most important dietary change you can make to cut blood cholesterol. The liver uses saturated fat to make cholesterol, so eating foods with too much saturated fat can increase cholesterol levels, especially low-density lipoproteins (LDL)---the bad cholesterol. Saturated fats are usually found in animal products such as whole milk, cream, butter, and cheese, and meats, such as beef, lamb and pork. There are some plant-based saturated fats you should avoid too, notably palm kernel oil, coconut oil, and vegetable shortening.



Eating more fiber-rich foods may help to lower your blood cholesterol level. A certain type of dietary fiber, called soluble fiber, may help lower cholesterol levels by sweeping cholesterol out of the body before it gets into the bloodstream. Soluble fiber lowers the bad Low Density Lipoprotein or LDL cholesterol without lowering the good High Density Lipoprotein or HDL cholesterol.

Foods rich in soluble fiber include oat bran,legumes, dried beans and peas, many fruits and vegetables such as apples, pears,oranges, carrots, and psyllium seeds ,broccoli, brown rice, and whole grain breads.

Vitamins A, C, and E, lower the chances of LDL building up in your arteries. You can get your vitamins in foods such as strawberries, oranges, oils and margarines, and melons.

Garlic is the Ancient Herb for Heart Health. Now research has found that it helps stop artery-clogging plaque at its earliest stage.

Soy - research suggests that compounds in soy foods called isoflavones may also work to reduce LDL cholesterol.

Avocados are a great source of heart-healthy monounsaturated fat- a type of fat that may actually help to raise levels of HDL ("good"cholesterol) while lowering levels of LDL ("bad" cholesterol).

Salmon is an excellent source of protein because it is high in omega-3 fatty acids called EPA and DHA that are good for your heart while low in cholesterol and saturated fat.

A mix of nuts -Walnuts, Cashews, and Almonds- A moderate-fat diet that's rich in the healthy monounsaturated fats found in nuts may actually be twice as good for your heart as a low-fat diet

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