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12 Superfoods to Keep Cholesterol Low

If you have high cholesterol, you’re not alone. According to the CDC, approximately 94 million American adults have higher than 200 mg/dL total cholesterol levels. Fortunately, a mindful diet can go a long way to keep your cholesterol in check. It’s also important to note that not all cholesterol is bad for your body.

LDL cholesterol, or low-density lipoprotein cholesterol, can clog your arteries and lead to heart disease. However, HDL cholesterol, or high-density lipoprotein cholesterol, helps remove LDL from your arteries and keep them clear. This list points out a dozen foods to help lower LDL cholesterol and keep your heart healthy:

1. Oats
Oats are a great way to start your day. They are high in fiber, which can help lower cholesterol. They also contain antioxidants, which can protect the heart from damage. Add some to your breakfast cereal or cook up a batch of oatmeal for a healthy and filling breakfast

2. Beans
Beans are a healthy and filling food that can help lower cholesterol. They are high in fiber and antioxidants, which can help protect the heart. Legumes also contain plant sterols, which can block the absorption of bad cholesterol

3. Eggplant and okra
Eggplant and okra are both high in fiber. They can help lower cholesterol by binding to bile acids, which carry away fats from the body that contain cholesterol. Eat them as a side dish or add some to your next rice dish for an antioxidant boost

4. Barley and whole grains
Whole grains are high in fiber and contain antioxidants and plant sterols that block the absorption of cholesterol. Barley is also an excellent source of selenium, which can help protect the heart

5. Nuts
Nuts are a great snack to help keep cholesterol low. They are high in fiber, antioxidants, and plant sterols. Walnuts are especially beneficial because they also contain omega fatty acids that can improve heart health. Add a handful to your next salad or eat them as a snack for a healthy boost

6. Apples
Apples are a great way to get your daily dose of fiber. They also contain antioxidants and plant sterols, which can help lower cholesterol. Eat them as is or add them to your next salad for a healthy and delicious snack

7. Vegetable oils
Using avocado oil, canola oil, and other vegetable oils is a healthy way to cook and eat. They are high in monounsaturated fats, which can help lower bad cholesterol levels. Use them to cook your next meal or add them to your salad for a heart-healthy boost

8. Citrus fruits
Citrus fruits are high in fiber, antioxidants, and plant sterols. They are also a great source of vitamin C, which can help protect the heart from damage caused by free radicals. Try eating at least one citrus fruit each day for an antioxidant boost

9. Foods fortified with sterols and stanols
Some foods are naturally fortified with sterols and stanols, which can help block the absorption of cholesterol. These include many of the foods on this list, as well as poultry, whole-grain pasta, and seeds

10. Strawberries
Strawberries are a delicious way to lower cholesterol. They are high in fiber, antioxidants, and plant sterols. Try adding them to baking, or use them as a topping on yogurt for a healthy and satisfying snack

11. Fatty fish
Fatty fish, such as salmon, trout, and mackerel, are a great source of omega fatty acids. These fats can help lower bad cholesterol levels and improve heart health. Try grilled or baked fish as part of a healthy dinner

12. Soy
Soy is a plant-based protein that can help lower cholesterol levels. It is high in fiber and antioxidants, and contains isoflavones, which can block the absorption of cholesterol. Tofu, tempeh, and edamame are all great options

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