Oats

Oats are a rich source of beta-glucan, a soluble fiber. This compound binds to cholesterol and bile acids in the digestive tract, facilitating their removal from the body before absorption. Opt for rolled or whole oats over instant varieties, as they are less processed.

Combine oats with chia seeds, walnuts, raisins, or a protein source like yogurt or protein powder to enhance nutritional value and promote satiety.

Avocados

Many nutrition experts recommend avocados for improving cholesterol levels. This fruit is rich in fiber, which helps reduce cholesterol and the risk of heart disease. Avocados also provide essential micronutrients such as potassium, vitamin K, folate, copper, and magnesium. Incorporate avocados into your daily diet by pairing them with whole-wheat toast, eggs, salmon, or cheese.

Fatty fish

According to Everyday Health, fatty fish such as salmon, mackerel, and herring can help improve cholesterol in several ways. First, they serve as a protein alternative to meats high in saturated fats. Second, fatty fish are rich in unsaturated fats, particularly omega-3 fatty acids, which reduce the risk of heart attack and stroke.

Kiwi

Two kiwi fruits provide about 6 grams of fiber, including both soluble and insoluble types, supporting digestive health and cholesterol management. You can eat kiwi directly, combine it with oats, Greek yogurt, or blend it into a smoothie.

Bao Bao (Compiled).

Photos: Bao Bao, Anh Chi.