1. Avacodo

It’s no surprise that avocado is on the top of our list as it’s high in monounsaturated and otherwise known as the healthy fats.

Being naturally cholesterol free, avocado makes a great replacement for spreads such as butter or mayonnaise. But be aware, avocados are high in calories, so keep your portions modest.

2. Dark Chocolate

One large study showed that those who ate chocolate at least five times per week had a 57% lower risk of coronary heart disease than non-chocolate, a huge difference in the two. In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease.

A research was showing that it reduced the risk of heart disease in older men by a whopping 50%!! So not only does it taste nice, it also has it’s many benefits.

3. Berries

People who eat more than three servings per week of blueberries and strawberries have a 32% lower risk of having a heart attack. The benefit was due to flavonoids in the berries known as antioxidants that give up these fruits their characteristics red and purple hues.

Even though berries are extremely delicious it is worth noting to cut down your consumption as they do contain a reasonable amount of sugar in them.

4. Oatmeal

Oats can be great for the heart, especially if you add a few berries along with it as well. The fibre that is famous for reducing cholesterol in oats is called

Oats are one of the highest sources of fibre you can have. Oats can be steel cut, old fashioned or instant. For heart patients, the FDA recommends 3 grams a day of beta-glucan for those that are diagnosed with heart disease.

5. Beans

If you remeber the bean song we loved to sing as kids it might of been a silly one but it is also very true.

Eating beans regularly is good for your heart, and you don’t need to eat a hill of them to benefit. A study published last November in the Journal of Nutrition suggests having just 1/2 cup of cooked pinto beans daily might lower cholesterol by a lot.

6. Green Vegetables

Green vegetables like spinach, kale and collard greens are well known for their wealth of vitamins, minerals, and antioxidants, in particular they’re a great source of vitamin K which helps protect your arteriesand promote blood clotting.

Green vegetables also have a number of other benefits such as: ensure beautiful skin, rich in calcium, which ensures strong teeth and bones. Antioxidants such as vitamin C, lutein, and zeaxanthin in greens reduce the risk of cataracts and muscular degeneration.

7. Seeds

Seeds are a fantastic source of fibre, also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins and minerals because of this they are extremely nutricioutand healthy.

When consumed as part of a healthy diet, seeds can help reduce blood sugar cholesterol and blood pressure.

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