Avocados: Rich in monounsaturated fats (specifically oleic acid), avocados can help reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels.
Olive Oil: A staple of the Mediterranean diet, olive oil is high in monounsaturated fats and antioxidants like polyphenols, which can lower LDL cholesterol and reduce inflammation.
Nuts (e.g., almonds, walnuts): Nuts are high in monounsaturated and polyunsaturated fats, fiber, and plant sterols, all of which can help lower LDL cholesterol.
Seeds (e.g., chia seeds, flaxseeds): Seeds are rich in omega-3 fatty acids and fiber, which can help lower LDL cholesterol levels and reduce inflammation.
Fatty Fish (e.g., salmon, mackerel, trout): Fatty fish are high in omega-3 fatty acids, which can help lower triglycerides and increase HDL cholesterol levels.
Flaxseed Oil: Rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid, flaxseed oil can help lower LDL cholesterol levels and reduce inflammation.
Soybeans and Soy Products: Soybeans are rich in polyunsaturated fats, fiber, and plant sterols, which can help lower LDL cholesterol levels when consumed regularly.
Dark Chocolate: Dark chocolate contains monounsaturated fats and antioxidants like flavonoids, which can improve HDL cholesterol levels and reduce LDL oxidation.
Coconut Oil: Although controversial, some studies suggest that moderate consumption of virgin coconut oil, which contains medium-chain triglycerides.
Plant Sterols and Stanols: These compounds are found naturally in small amounts in many fruits, vegetables, nuts, seeds, and legumes.