1. 🥜 Nuts (Especially Walnuts & Almonds)What Science Says:
A 2020 review in The American Journal of Clinical Nutrition found that eating a handful of nuts daily reduced LDL cholesterol by ~5%
Walnuts are high in omega-3 fatty acids, which ease inflammation and enhance bl00d vessel function
Nuts improve HDL (“good”) cholesterol and reduce oxidative stress
✅ How to eat:
1 oz (a small handful) per day
Add to oatmeal, yogurt, or salads
Choose raw or dry-roasted — avoid sugary or salted versions
2. 🌾 Oats & Whole Grains (Especially Oatmeal)
What Science Say
Oats consist of beta-glucan, a soluble fiber that binds to cholesterol and removes it from the body
The FDA has approved a health claim: “3 grams of soluble fiber from oats per day may reduce the risk of heart disease”
Studies show oatmeal can lower LDL by 5–10% in 6 weeks
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