1. Nuts (Especially Walnuts and Almonds)
What the research shows:
A 2020 review in The American Journal of Clinical Nutrition found that eating a handful of nuts daily lowered LDL cholesterol by around 5%.
Walnuts are rich in omega-3 fatty acids, which reduce inflammation and improve blood vessel function.
Regular nut consumption also boosts HDL (“good”) cholesterol and reduces oxidative stress.
How to include them:
Aim for about 1 ounce (a small handful) per day.
Add to oatmeal, yogurt, or salads.
Choose raw or dry-roasted varieties; avoid those coated in sugar or salt.
2. Oats and Whole Grains (Especially Oatmeal)
What the research shows:
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