These are whole, minimally processed foods that are known to lower LDL:
1. Oats & Barley
Contain beta-glucan, a soluble fiber that binds cholesterol.
* Example: Plain rolled oats or steel-cut oats (no salt/sugar)
2. Beans & Lentils
Rich in soluble fiber.
Help reduce cholesterol absorption in the gut.
* Examples: Black beans, lentils, chickpeas (unsalted, cooked at home or no-salt canned)
3. Ground Flaxseeds
High in omega-3s and soluble fiber, but watch the fat content.
Can reduce LDL and inflammation.
* Tip: Use freshly ground and store in the fridge.
4. Chia Seeds
Rich in fiber, but watch the fat levels.
Can form a gel in the gut that traps cholesterol.
5. Vegetables (especially leafy greens & cruciferous)
High in fiber, antioxidants, and phytosterols.
* Examples: Kale, broccoli, spinach, Brussels sprouts
6. Fruits (especially high-fiber ones)
Pectin in apples, pears, and citrus helps lower LDL.
Berries are high in antioxidants.
7. Soy Foods
Contains isoflavones and proteins that lower LDL.
* Examples: Plain tofu, edamame, tempeh (no oil or salt)
8. Whole Grains (other than oats)
Brown rice, quinoa, bulgur, millet
High in fiber and low glycemic impact
9. Nuts (small amounts, raw, unsalted)
Almonds and walnuts especially beneficial.
Watch portions due to calories; 1 oz/day is effective.
10. Avocados (moderation)
High in monounsaturated fats and fiber.
Can lower LDL while raising HDL.
Pro Tips:
Steam or bake veggies without oil.
Use herbs, vinegar, lemon juice for flavor instead of salt.
Choose unsweetened and unprocessed products.
Avoid vegan junk foods (e.g., fake meats with oil/salt).
Then there is a short list of foods to be avoided here:
https://projectwaistline.com/?p=40650
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Reference post: https://projectwaistline.com/?p=48240